{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/john-borstelmann/01-06-2024/","result":{"data":{"entry":{"index":288,"athleteFirstName":"John","athleteLastName":"Borstelmann","athleteSlug":"john-borstelmann","athleteGender":"Male","athleteSkill":"Professional","athleteAgegroup":"MPRO","athleteImage":null,"raceStrava":null,"raceDate":"2024/06/01","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Unbound Gravel 200 miler","raceImportance":null,"raceCity":"Kansas","raceCountry":"USA","raceStarttime":"05:50","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Hot and Humid","racePrecipitation":"No Rain","raceTempMin":18,"raceTempMax":28,"raceTempAvg":23,"raceHumidity":75,"raceHeatindex":null,"raceDistanceOverall":326.4,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":3612,"raceElevationBike":null,"raceElevationRun":null,"racePosition":27,"raceResult":"Top 50","raceTimeOverall":34274,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":306,"intakeConfidence":3,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Amber","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"1100-1500","intakeCarbRecco":90,"intakeFluidRecco":"750-1250","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":1310,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":10,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":10,"statsEnergyComments":"I was able to roll a good tempo all day long, had absolutely no GI issues all day and my appetite was great.","statsHydrationRating":10,"statsHydrationComments":"I did end up peeing three times during the race, and I was aware I was probably drinking more than I absolutely needed to. But, I think the extra hydration helped me feel better overall throughout the race, and probably helped me tolerate a higher carb intake.","statsRaceSatisfaction":6,"statsBeforeRaceMenu":"[\"1L x PH 1500 (Drink Mix)\",\"120ml x Plain water\",\"700ml x Black coffee\",\"180ml x Orange juice\",\"1.5 x Cups of white rice\",\"2 x Eggs with olive oil and salt\",\"0.5 x Cups of pancake mix\",\"0.25 x Cups of maple syrup\"]","statsPreRaceMenu":"[\"1 x PF 30 Gel\"]","statsRaceBikeMenu":"[\"8 x PF 30 Caffeine Gel\",\"5.5L x PF Carb & Electrolyte Drink Mix\",\"2 x Energy gel (25g carb)\",\"2 x Energy gel (22g carb)\",\"3 x Energy gel (40g carb)\",\"1 x Energy chews (38g carb)\",\"4L x Electrolyte drink mix (400mg sodium per 500ml)\",\"250ml x Caffeinated energy drink\",\"170g x Maple syrup\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"John has undertaken vast amounts of [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) in his training sessions over the past two years to build up from ~65g of carb per hour at the [Gravel Worlds](https://www.precisionhydration.com/athletes/case-studies/cycling/john-borstelmann/21-08-2021/) in August 2021, to meet and now exceed the [carb recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) of 90g/h for races of this duration and intensity. This aligns with the increasing amount of anecdotal evidence including [athlete case studies](https://www.precisionhydration.com/athletes/case-studies/) breaking past the 90g/h ‘barrier’, that’s considered to be the [scientific threshold](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/). To achieve these high numbers while riding, over half of John’s fluid intake contained liquid-carbs in the form of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/), while the rest was predominantly in the form of energy gels, including eight [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), which he had in flasks to minimise the effort it took to both open and ingest them.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Averaging just over one litre  per hour during the nine-and-a-half hour race, John hit his [highest ever fluid intake](https://www.precisionhydration.com/athletes/case-studies/john-borstelmann/), which in the hot Kansas conditions will have helped him keep up with his higher than normal [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/). Due to the often tricky logistics in gravel racing, John often finds himself pushing the limits of dehydration; this time he felt the opposite, subjectively feeling he was at the top end of what he needed, evidenced by him peeing three times. He also increased his sodium intake to consume a concentration similar to his sweat sodium losses alongside his higher fluid intake. With no hydration-related issues like [cramping](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/), which has been a common occurrence for John in [past races](https://www.precisionhydration.com/athletes/case-studies/john-borstelmann/), coupled with his positive subjective feedback, this was a solid intake which likely replaced a higher proportion of his losses.","commentsCaffeineOverall":"By taking on eight [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) in addition to a small amount of caffeinated energy drink on race day, John almost doubled the [recommended caffeine dosage](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for his body weight. Luckily, John experienced no negative side effects in doing so, but as no further benefit has been found from such high doses, he may look to bring this down by swapping some of his caffeine gels for standard [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) next time out.","commentsAthlete":"I put in a good effort despite stopping four times for a total of five minutes to fix two punctures. I was dissatisfied that I didn’t have the punch to stick with the leaders on the hills, but it wasn’t on the cards for me this time out. I was satisfied that I was able to push my tempo pace all day long and with my finishing time.","commentsFuture":"John had some bad luck at the fastest ever [Unbound Gravel](https://www.unboundgravel.com/) race with two punctures impacting his chances of competing on the day. Despite this, he consumed an impressively high carb, fluid and sodium intake to meet his losses on the day, keep his energy levels up and feel strong throughout.","intakeSodiumOverallTotal":10579,"intakeSodiumOverallPerhour":1111,"intakeSodiumBikerunTotal":10579,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":10579,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":1225,"intakeCarbOverallPerhour":129,"intakeCarbBikerunTotal":1195,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":1195,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":9650,"intakeFluidOverallPerhour":1014,"intakeFluidBikerunTotal":9650,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":9650,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":884,"intakeCaffeineOverallPerkilogram":11.79,"intakeCaffeineBikerunTotal":884,"intakeCaffeineBikerunPerkilogram":11.79,"intakeCaffeineBikeTotal":884,"intakeCaffeineBikePerkilogram":11.79,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":1096,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":{"favouriteProductIds":["5670719848598","7590864945302","7489752039574"],"socialMediaImage":{"fixed":{"src":"//images.ctfassets.net/428xzyjdw7rf/5GXAcePrqC7dutpklM3HCU/8f3666281e19b42c8e7e6c994ba41ff3/resized-ezgif.com-gif-maker.webp?w=800&q=50","width":800,"height":800}},"flagIcon":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/164OvjHd6EVqXkYGfHzn1f/3ad5dd08387bc75d3dca9733b0a82810/US.svg"}},"facebookHandle":"https://www.facebook.com/borstelmann","twitterHandle":null,"instagramHandle":"https://www.instagram.com/johnborstelmann/","stravaProfile":"https://www.strava.com/athletes/11100173","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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It's especially useful for high intensity efforts lasting a few hours, where the delivery of a steady stream of rapidly digestible energy is typically a priority, but where it's still important to replace a proportion of your sweat losses. If you want to hit higher carb numbers, without increasing your sodium intake, check out our Carb Only Drink Mix. Looking for the PF 60 Drink Mix? We rechristened it. Here's why. [/short_description] [tool_tip]Our fuel comes in different formats to suit personal preference and the practical considerations of each sport[/tool_tip] [title_black]Precision[/title_black] [title_green]Fuel[/title_green] [description] 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. 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 & Electrolyte 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 60g of carbohydrate and 1,000mg of sodium per litre Mixes up into a 6% carbohydrate solution (when mixed as directed) No chewing required (duh!), digests fast and easier to take in when you’re breathing hard Useful during high intensity efforts lasting a few hours, where the delivery of a steady stream of rapidly digestible energy is typically a priority but where it's still important to replace a proportion of your sweat losses Can also be a useful contributor to your overall fuel and hydration needs during longer efforts 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 Use the free Fuel & Hydration Planner to understand how much carb, fluid and sodium you need for your training and racing 2:1 glucose to fructose ratio to aid carbohydrate uptake Mild, citrus-based \"Original\" flavour to reduce flavour fatigue Informed Sport certified Contains enough drink mix per bag to mix up 7.5 litres No artificial ingredients Vegan Osmolarity = 213 mOsmol/L (hypotonic) PH = 5.27 [/section_1] [section_2]Directions. Mix 4 level scoops per litre of water and drink to thirst during exercise.i.e. 2 scoops in a 500ml bottle3 scoops in a 750ml bottle4 scoops in a 1L bottle8 scoops in a 2L bladder Use the Fuel & Hydration Planner to understand how much fuel, fluid and sodium you need to perform at your best. 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 2 scoops* into 500ml water Energy: 120 Kcal/ 512 Kj per 500ml (240 Kcal / 1024 Kj per litre) Carbohydrates: 30g per 500ml (60g per litre) Electrolyte content (per litre, when mixed as directed) Sodium: 1,000mg Potassium: 250mg Calcium: 48mg Magnesium: 24mg *100g Drink Mix Powder contains 88g Carbohydrates Protein: <0.01g per 100g Fats: <0.01g per 100g [/section_3] [section_4]Ingredients. Maltodextrin, Fructose, Mineral Salts (Tri-Sodium Citrate, Potassium Chloride), Acidity Regulators (Citric Acid, Ascorbic Acid), Natural Flavours, Calcium, Magnesium. [/section_4] [meta_title]Carb & Electrolyte Drink Mix[/meta_title] [meta_description] Delivering the critical trifecta of carbs (60g per litre), fluids and electrolytes (1000mg per litre), Carb & Electrolyte Drink Mix is designed primarily for high intensity efforts lasting ~1-2 hours. It delivers a steady stream of rapidly digestible energy along with fluid and a significant level of sodium to combat dehydration and electrolyte losses. 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Ok, so it's not a Caramel Macchiato. (Try chugging a Caramel Macchiato in race conditions without ending up with third degree burns...) But our caffeine gel tastes a darn sight better than those others you've tasted... [/short_description] [tool_tip]Our fuel comes in different formats to suit personal preference and the practical considerations of each sport[/tool_tip] [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 (and, in this case, caffeine) is in each serving right on the front of the packaging. No complicated nutritional tables to decipher, zero guesswork. The PF 30 Caffeine Gel contains 30g of carb and 100mg of caffeine to help keep you focused with your energy levels high. Read this blog to get a handle on how much caffeine you should be aiming to consume to perform at your best. [/description][icon_1]40VULBj6k4R0IbY9UaGA4V[/icon_1] [icon_2]55ov2CF9XWAkHvqWBPbt6E[/icon_2][icon_3]2IkMcDgIrKN8vpmlYQXkYu[/icon_3] [icon_4]7yhfFODksE2lGJSTdhCzAR[/icon_4][section_1]Key Features. Designed to help you start and stay fueled during efforts Contains 30g of carbohydrate per serving Contains 100mg of caffeine per serving Does not contain electrolytes, as they're designed to be used alongside our Precision Hydration range Typically used on its own during shorter efforts, or combined with other Precision Fuel products, or real foods, when going longer Use the Fuel & Hydration Planner to understand your fueling needs 2:1 glucose to fructose ratio to aid carbohydrate uptake Informed Sport certified Mild, neutral \"Original\" flavour to reduce flavour fatigue Not bitter like many other caffeine gels you've tried No artificial ingredients [/section_1] [section_2]Directions. Tear open and squeeze the gel into your mouth in stages. 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 and see if caffeine is the right strategy for you. Store in a cool, dry place out of reach of young children. 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