Triathlon de l’Alpe d’Huez

Leon had a solid carb intake across the race, averaging just shy of the scientific recommendations for an event of this distance and intensity. He managed his intake well to consistently fuel across both the bike and run sections and avoided a drop off in energy levels, even in the latter stages. Leon’s main source of carbs came from energy drink mix, but he also consumed a few PF 30 Gels throughout to ensure a consistent flow of glucose was available in his bloodstream. Even after an unusual pre-race breakfast for him, which included eggs, ham and cheese, Leon didn’t suffer any GI issues during the race. He really does have a stomach of steel!

Leon’s hydration strategy leaves little room for improvement. Given the warmer environmental conditions, his fluid intake could have been slightly higher to be more in line with his increased sweat losses in the heat. Leon reported that he did not pee during the race, which can be an indication of dehydration considering the length of the event. Despite this, he didn’t feel particularly thirsty and didn’t lose an excessive amount of bodyweight, being within the ‘normal’ 2-4% dehydration that is tolerable when racing. So, whilst he may have been treading the line, he still did an adequate job to balance his fluids and electrolytes. Leon relied on PH 1000 amongst other drink mixes to keep him hydrated across the bike leg and opted to supplement the water he picked up on the run with some Electrolyte Capsules. Moving forward, we would encourage Leon to adjust his intake in response to the warmer conditions, paired with a slightly higher sodium concentration to reduce the likelihood of dehydration-related symptoms.

Leon was well within the general scientific recommendations after consuming caffeinated energy gels throughout the race, as well as a few sips of cola during the run. This level of caffeine intake would have allowed him to reap the ergogenic benefits of the stimulant and support his energy levels whilst working at a high-intensity.