{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/greg-callaghan/31-03-2024/","result":{"data":{"entry":{"index":209,"athleteFirstName":"Greg","athleteLastName":"Callaghan","athleteSlug":"greg-callaghan","athleteGender":"Male","athleteSkill":"Professional","athleteAgegroup":null,"athleteImage":null,"raceStrava":null,"raceDate":"2024/03/31","raceToplevelSport":"Cycling","raceSecondlevelSport":"Mountain bike","raceSportSubcategory":"Epic Enduro","raceImportance":null,"raceCity":"Olargues","raceCountry":"France","raceStarttime":"04:40","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Mild","racePrecipitation":"Rain","raceTempMin":10,"raceTempMax":20,"raceTempAvg":14,"raceHumidity":60,"raceHeatindex":null,"raceDistanceOverall":111,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":5400,"raceElevationBike":null,"raceElevationRun":null,"racePosition":3,"raceResult":"3rd","raceTimeOverall":53282,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Amber","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"800-1200","intakeCarbRecco":90,"intakeFluidRecco":"250-750","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"FALSE","statsSodiumConcentration":null,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":7,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":7,"statsEnergyComments":"My energy actually improved as the day went on.","statsHydrationRating":5,"statsHydrationComments":"I felt good with my sodium levels but definitely could have taken on more water.","statsRaceSatisfaction":6,"statsBeforeRaceMenu":"[\"500ml x PH 1500 (Tablets)\",\"1 x Cup of oats with almond milk\",\"2 x Spoons of strawberrry jam\"]","statsPreRaceMenu":"[\"250ml x Caffeinated energy drink\"]","statsRaceBikeMenu":"[\"750ml x Plain water\",\"750ml x PH 1500 (Drink Mix)\",\"4.5L x PH 1500 (Tablets)\",\"20 x PH Electrolyte Capsules\",\"12 x PF 30 Gel\",\"4 x PF 30 Caffeine Gel\",\"8 x PF 30 Chew\",\"2.25L x PF Carb Only Drink Mix\",\"250ml x Caffeinated energy drink\",\"200g x Potatoes\",\"3 x Banana\",\"1 x Bowl of white rice (60g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"Greg created a step-by-step plan in the weeks leading up to the race, and made further adjustments on the day to meet the extra fueling requirements of the higher race intensity than he expected. During this [epic, old-school enduro race](https://www.youtube.com/watch?v=iXtCDDKyDQI), logistics and fuel timing are as big a consideration as the [quantity and type of carbohydrates](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/). Greg began each of the three 38km / 24mile loops with a banana, then had 30g of carb in the form of either [PF 30 Chews](https://www.precisionhydration.com/products/pf-30-chew/), a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) or a [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) during the climb to each stage. Clearly, this worked to keep his energy levels up and effectively fueled his high intensity timed stints each lap.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Similarly to fueling, hydrating over an enduro race involves overcoming several logistical challenges. Greg had to carry  *all* of his fluid each lap, as there were very few feed stations on course. He knew staying hydrated between stages was essential to maintain his performance over almost 15 hours of elapsed time. To manage this, he drank a 1.5L pack of [PH 1500](https://www.precisionhydration.com/collections/1500s/) and a 750ml bottle of [PF Carb Only Drink Mix](https://www.precisionhydration.com/products/carb-only-drink-mix/) each lap. A [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) would help Greg refine his sodium intake in the future, but without knowing his sweat sodium concentration, he implemented a proactive strategy and avoided any cramping. Greg felt he could have drank more water, but given the logistical challenges and added weight of more fluid he balanced his needs adequately, and peed twice during the race which supports this theory.","commentsCaffeineOverall":"Greg consumed a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) each loop to give an extra boost to his perceived energy levels. During the final loop he added an additional [Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) to ‘stay sharp’ as he felt his ‘brain was fading after 12 hours of racing’. This pushed him just above the [general caffeine intake guidelines](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) but given the long duration and nature of this race, plus Greg’s generally high tolerance for caffeine, it was appropriately timed to maximise the [stimulant’s ergogenic effects](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/).","commentsAthlete":"The weekend was great. It was a pretty crazy race, and I crashed a few too many times but it went well from a nutrition perspective at least. Stoked to have raced, really happy with how the plan worked out and happy with my execution too. ","commentsFuture":"As an experienced rider, Greg overcame the logistical nutrition challenges to grab a spot on the podium at his first attempt at this epic race. He implemented a thorough, well-timed fuel and hydration strategy that allowed for optimal high intensity performance when it mattered most during each stage, and kept him moving over the course of the whole day.","intakeSodiumOverallTotal":11199,"intakeSodiumOverallPerhour":757,"intakeSodiumBikerunTotal":11101,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":11101,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":1158,"intakeCarbOverallPerhour":78,"intakeCarbBikerunTotal":1131,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":1131,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":8750,"intakeFluidOverallPerhour":591,"intakeFluidBikerunTotal":8500,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":8500,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":554,"intakeCaffeineOverallPerkilogram":6.6,"intakeCaffeineBikerunTotal":477,"intakeCaffeineBikerunPerkilogram":5.68,"intakeCaffeineBikeTotal":477,"intakeCaffeineBikePerkilogram":5.68,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":1280,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":{"favouriteProductIds":["7999676023089","5670719979670","5670718734486"],"socialMediaImage":{"fixed":{"src":"//images.ctfassets.net/428xzyjdw7rf/2pKuVMFf6FspDoNpurSVuE/8320973217ad68a56e373ccc2bf50e00/resized-78.-Greg-Callaghan.webp?w=800&q=50","width":800,"height":800}},"flagIcon":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/316AAZrfHNXRYca1g1nkGR/0a57cfefb024b1f7f31ef426ff6eecc5/Ireland.svg"}},"facebookHandle":null,"twitterHandle":null,"instagramHandle":"https://www.instagram.com/greg_callaghan/","stravaProfile":"https://www.strava.com/athletes/205502","linkedInProfile":null},"matchedProducts":{"nodes":[{"id":"Shopify__Product__gid://shopify/Product/5670719979670","shopifyId":"gid://shopify/Product/5670719979670","title":"PH 1500","tags":["do_not_remove","Pseudo_variant_packets","pto_oncourse","shop_online","Sod_variant_packets","TileQuantity_8_packets","TileTag_Very_high_strength"],"description":"[quick_add]A very strong electrolyte drink to help you start hydrated and recover afterwards[/quick_add] [short_description]PH 1500 is a very strong electrolyte drink designed to help you start hydrated (and stay that way once you're sweating, if you're a heavy/salty sweater). Dissolve 1 packet in 500ml of water.[/short_description] [tool_tip]Our electrolytes come in different strengths to match how YOU sweat. Take a Sweat Test to find out which strength is right for you![/tool_tip] [title_black]Start[/title_black] [title_green]Hydrated[/title_green] [description]Our electrolyte drink mix packets contain no artificial ingredients and come in different strengths to match how YOU sweat. PH 1500 is our strongest electrolyte drink and it is typically used by athletes aiming to start well hydrated and recover faster after intense exercise. It is also used during exercise by heavy/salty sweaters.[/description] [icon_1]40VULBj6k4R0IbY9UaGA4V[/icon_1] [icon_2]2Szd9Cq80O7v74dTbgL5vq[/icon_2] [icon_3]4osDV7xb29iZE0sRK8xjfF[/icon_3] [icon_4]55ov2CF9XWAkHvqWBPbt6E[/icon_4] [icon_5]2rBhWhWa3gk6L7fLTRjcPD[/icon_5] [icon_6]7xrwUmvaXl57voaNm5zA4x[/icon_6] [section_1]Key Features. Designed to help you start hydrated (and stay that way once you're sweating, if you're a heavy/salty sweater) Typically used before/after intense exercise; And when sweating by athletes with very high sweat/sodium losses Carbohydrate-electrolyte solutions enhance the absorption of water during exercise Powdered drink mixes that mix up into a ~3% carbohydrate solution (when mixed as directed) Delivers 1,500mg of sodium per litre, when mixed as directed No artificial ingredients, flavours, sweeteners Informed Sport certified Mild, citrus-based flavour to reduce flavour fatigue 8 waterproof drink mix packets per box Gluten and dairy-free Vegan Osmolarity = 178 mOsmol/L PH = 5.84 [/section_1] [section_2]Directions. Before intense, sweaty activity Dissolve 1 packet into 500ml of water and drink the night before events and key workouts Dissolve 1 packet into 500ml of water and drink 90 minutes before you start events and key workouts. Aim to finish your drink no less than 45 minutes before starting to allow your body to absorb the fluid properly During intense, sweaty activity (if recommended in your Personalised Hydration Plan) Mix in 1 packet per 500ml of water and drink to thirst Store in a cool, dry place out of reach of young children. This product is a food supplement & should not be used as a substitute for a varied diet. [/section_2] [section_3]Nutritional Information. Electrolyte content (per litre, when mixed as directed) Sodium: 1,500mgPotassium: 250mgCalcium: 48mgMagnesium: 24mg Nutritional Info Energy: 61 kCal/ 255 kJ per 20g serving (305 kCal/ 1276kJ per 100g)Protein: 0gFats: 0gCarbohydrates: 15g per 20g serving, of which 15g sugars (75g per 100g, of which 75g sugars)Salt: 1.88g per 20g serving (9.38 per 100g) Allergies Does not contain milk or gluten but is produced in a facility that handles milk, wheat (gluten) and soy [/section_3] [section_4]Ingredients. Sugar*, Sodium Citrate, Citric Acid, Vitamin C (ascorbic acid), Natural Flavouring, Potassium Chloride, Calcium Lactate and Magnesium Carbonate. *Read why we add a small amount of sugar to our drink mixes [/section_4] [meta_title]PH 1500 electrolyte drink mixes - 3x stronger than typical sports drinks![/meta_title] [meta_description]Drinking a strong electrolyte drink mix like PH 1500 BEFORE you start sweating is proven to improve performance and can also help you avoid cramp. 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They're also useful for topping up the electrolyte content of other drinks. 15 capsules per box, 250mg of sodium per capsule. Swallow with water.[/short_description] [title_1]Stay[/title_1] [title_2]Hydrated[/title_2] [description]Our electrolyte capsules are formulated to aid fluid absorption, whilst being easy on your stomach. They're typically used by athletes when they're not carrying their own drinks, for example if they're relying on water from aid stations during a race. They're especially useful for runners and during the run leg of triathlons. They're also ideal for athletes who just prefer the taste of plain water to even the mildest of electrolyte drinks and can be used to top up the sodium concentration of weaker sports drinks.[/description] [icon_1]4osDV7xb29iZE0sRK8xjfF[/icon_1] [icon_2]6VvaEkQ6qtPmJJZJmvpbR4[/icon_2] [icon_3]2Szd9Cq80O7v74dTbgL5vq[/icon_3] [icon_4]4SSmu9oKFVbudGiLD6bsqA[/icon_4] [icon_5]55ov2CF9XWAkHvqWBPbt6E[/icon_5] [icon_6]5Y0JgmOistdLSBSHNkpL7t[/icon_6] [section_1] Key Features. 15 swallowable capsules in a waterproof blister-pack, making them more convenient when carrying fluids is tricky Each capsule contains 250mg of sodium, making them stronger than most electrolyte capsules Enhances the absorption of water during physical exercise Formulated to aid fluid absorption, whilst being easy on the stomach Independently batch tested for a wide range of prohibited substances on the World Anti-Doping Agency (WADA) list Vegan [/section_1] [section_2]Directions. Swallow 1-3 capsules for every ~500ml of water you consume during sweaty exercise lasting more than about 90 minutes. Take our free online Fuel & Hydration Planner for more personalised usage advice. [/section_2] [section_3]Nutritional Information. Each capsule contains: Sodium: 250mg Potassium: 125mg Magnesium: 11mg Calcium: 9mg [/section_3] [section_4]Ingredients. Tri-Sodium Citrate, Sodium Chloride, Potassium Chloride, Tri-Potassium Citrate. Capsule Shell: Hydroxypropyl Methylcellulose (Vege cap), Calcium Citrate, Magnesium Oxide, Magnesium Citrate, Magnesium Stearate. [/section_4] [section_5]Other information. Store in a cool, dry place out of reach of young children. This product is a food supplement & should not be used as a substitute for a varied diet. [/section_5] [meta_title]Blister-packed electrolyte capsules for staying hydrated on the move![/meta_title] [meta_description]Blister-packed capsules. Ideal when relying on feed stations. 15 per box, 250mg of sodium per capsule. 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Dissolve 1 tablet in 500ml of water.[/short_description] [tool_tip]Our electrolytes come in different strengths to match how YOU sweat. Take a Sweat Test to find out which strength is right for you![/tool_tip] [title_black]Start[/title_black] [title_green]Hydrated[/title_green] [description]Our low calorie effervescent electrolyte tablets come in different strengths to match how YOU sweat. PH 1500 is our strongest electrolyte drink and it is typically used by athletes aiming to start well hydrated and recover faster after intense exercise. It is also used during exercise by heavy/salty sweaters.[/description] [icon_1]4lMlZfIds1MqNiqGEwxBoZ[/icon_1] [icon_2]6VvaEkQ6qtPmJJZJmvpbR4[/icon_2] [icon_3]4osDV7xb29iZE0sRK8xjfF[/icon_3] [icon_4]1Hq8wgKAtSErMMQrg02DEC[/icon_4] [icon_5]5wYm3us1SDglNm3tl43AhC[/icon_5] [icon_6]7xrwUmvaXl57voaNm5zA4x[/icon_6] [section_1]Key Features. Designed to help you start hydrated (and stay that way once you're sweating, if you're a heavy/salty sweater) Typically used before/after intense exercise; And when sweating by athletes with very high sweat/sodium losses Enhances the absorption of water during physical exercise Hypotonic formula for faster absorption Delivers 1,500mg of sodium per litre, when mixed as directed Independently batch tested for a wide range of prohibited substances on the World Anti-Doping Agency (WADA) list Mild, citrus-based flavour to reduce flavour fatigue 10 low-calorie effervescent tablets per tube Gluten and dairy-free Vegan Osmolarity = 113 mOsmol/L PH = 5.84 [/section_1] [section_2]Directions. Before intense, sweaty activity Dissolve 1 tablet into 500ml of water and drink the night before events and key workouts Dissolve 1 tablet into 500ml of water and drink ~90 minutes before you start events and key workouts. Aim to finish your drink no less than 45 minutes before starting to allow your body to absorb the fluid properly During intense, sweaty activity (if recommended in your Personalised Hydration Plan) Dissolve tablet per 500ml of water and drink to thirst Store in a cool, dry place out of reach of young children. This product is a food supplement & should not be used as a substitute for a varied diet. [/section_2] [section_3]Nutritional Information. Electrolyte content (per litre, when mixed as directed) Sodium: 1,500mgPotassium: 250mg Calcium: 48mgMagnesium: 24mg Nutritional Information Energy: 16 Kcal / 67 Kj per tablet (3.2 Kcal / 14 Kj per 100ml)Protein: Less than 0.1gFats: Less than 0.1gCarbohydrates: 1.8g per tablet (0.4g per 100ml)(after dilution of 1 tablet per 500ml of water)[/section_3] [section_4]Ingredients. Acid Citric Acid, Sodium Carbonate, Glucose, Maltodextrin, Sodium Citrate, Sodium Chloride, Potassium Hydrogen Carbonate, Calcium Carbonate, Flavourings, Magnesium Carbonate, Sweetener Sucralose. [/section_4] [meta_title]PH 1500 electrolyte drink - 3x stronger than typical sports drinks![/meta_title] [meta_description]Drinking a strong electrolyte drink like PH 1500 BEFORE you start sweating is proven to improve performance and can also help you avoid cramp. 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Tailor your carb intake to the work required, delivering up to 120g of carb per litre. Then add the right strength Precision Hydration Tablets, or swallow Electrolyte Capsules, to hit your sodium numbers. [/short_description] [title_black]Precision[/title_black] [title_green]Fuel[/title_green] [description] Our Fuel & Hydration Planner helps you understand how much fuel you need to perform at your best. Our range of fuel makes it easy to hit those numbers by telling you how much carbohydrate is in each serving right on the front of the packaging. No complicated nutritional tables to decipher, zero guesswork. The Carb Only Drink Mix is easier to take in when you’re breathing hard (as there's no chewing involved!) and it's ideal when you need to keep your hands free. It's also useful if you have a nervous stomach before races and struggle to get solid calories in. [/description] [icon_1]40VULBj6k4R0IbY9UaGA4V[/icon_1] [icon_2]55ov2CF9XWAkHvqWBPbt6E[/icon_2] [icon_3]2IkMcDgIrKN8vpmlYQXkYu[/icon_3] [icon_4]7yhfFODksE2lGJSTdhCzAR[/icon_4] [icon_5]4osDV7xb29iZE0sRK8xjfF[/icon_5] [icon_6]2SXl4f0C2w5jAREvUzpy5T[/icon_6] [section_1]Key Features. Delivers up to 120g of carbohydrate per litre No electrolytes, so you can mix up high-carb bottles without overdoing the sodium. Use it alongside low-cal Precision Hydration products to hit your sodium numbers Enables you to increase the carb content of your bottles when you're drinking less fluid in cooler conditions and decrease it when it's hot and you're drinking more fluid No chewing required (duh!), digests fast and easier to take in when you’re breathing hard *Actual servings varies from 15-60 servings, depending on how you mix your drinks. Delivers between 7.5 and 30 litres, depending on how you use it. An ideal way to get fuel in when you're using a bladder pack because you need your hands free Also useful if you suffer with a nervous stomach before races and struggle to get solid calories in 2:1 glucose to fructose ratio to aid carbohydrate uptake Mild, citrus-based \"Original\" flavour to reduce flavour fatigue Informed Sport certified No artificial ingredients Vegan [/section_1] [section_2]Directions. The Carb Only Drink Mix is designed to be flexible, so you can fuel for the work required. You can mix it up to deliver 30 - 120g of carb per litre, then add our low-cal Precision Hydration Tablets or swallow Electrolyte Capsules to hit your sodium numbers. Use the Fuel & Hydration Planner (or the Quick Carb Calculator™ in a pinch) to understand how much fuel you need to perform at your best. Tailor your bottles to the conditions and work required using this guide: Mix 1 scoop into 500ml of water to deliver 15g of carb per 500ml (30g of carb per litre) Mix 2 scoops into 500ml of water to deliver 30g of carb per 500ml (60g of carb per litre) Mix 3 scoops into 500ml of water to deliver 45g of carb per 500ml (90g of carb per litre) Mix 4 scoops into 500ml of water to deliver 60g of carb per 500ml (120g of carb per litre) Using Carb Only Drink Mix enables you to increase the carb content of your bottles when you're drinking less fluid in cooler conditions and decrease it when it's hot and you're drinking more fluid. For an ideal mix, fill your bottle to about 1/3 full with water, add the drink mix and shake vigorously. Then top it up with water, before a final shake. Store in a cool, dry place out of reach of young children. This product is a food supplement & should not be used as a substitute for a varied diet. [/section_2] [section_3]Nutritional Information. When mixing 1 scoop* into every 500ml water Energy: 60 Kcal/ 256 Kj per 500ml (120 Kcal / 512 Kj per litre) Carbohydrates: 15g per 500ml (30g per litre) When mixing 2 scoops* into every 500ml water Energy: 120 Kcal/ 512 Kj per 500ml (240 Kcal / 1024 Kj per litre) Carbohydrates: 30g per 500ml (60g per litre) When mixing 3 scoops* into every 500ml water Energy: 180 Kcal / 768 Kj per litre (360 Kcal / 1536 Kj per litre) Carbohydrates: 45g per 500ml (90g per litre) When mixing 4 scoops* into every 500ml water Energy: 240 Kcal / 1024 Kj (480 Kcal / 2048 Kj per litre) Carbohydrates: 60g per 500ml (120g per litre) *100g of Drink Mix Powder contains 97g Carbohydrates Protein: <0.01g per 100g Fats: <0.01g per 100g[/section_3][section_4]Ingredients.Maltodextrin, Fructose, Acidity Regulators (Citric Acid, Ascorbic Acid), Natural Flavours.[/section_4] [meta_title]Carb Only Drink Mix[/meta_title] [meta_description] 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