{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/john-borstelmann/15-08-2021/","result":{"data":{"entry":{"index":468,"athleteFirstName":"John","athleteLastName":"Borstelmann","athleteSlug":"john-borstelmann","athleteGender":"Male","athleteSkill":"Professional","athleteAgegroup":"MPRO","athleteImage":null,"raceStrava":null,"raceDate":"2021/8/15","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Steamboat Gravel","raceImportance":null,"raceCity":"Colorado","raceCountry":"USA","raceStarttime":"06:30","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Very Hot","racePrecipitation":"No Rain","raceTempMin":8,"raceTempMax":29,"raceTempAvg":25,"raceHumidity":33,"raceHeatindex":null,"raceDistanceOverall":231,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":2865,"raceElevationBike":null,"raceElevationRun":null,"racePosition":17,"raceResult":"Top 20","raceTimeOverall":24018,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Amber","intakeCarbRating":"Amber","intakeFluidRating":"Green","intakeCaffeineRating":"Green","intakeRelativesodiumRating":"Amber","intakeSodiumRecco":"1100-1500","intakeCarbRecco":90,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"FALSE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":1310,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":9,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":6,"statsEnergyComments":"I think I did the best I could considering the bottle of carbs I dropped.\n","statsHydrationRating":8,"statsHydrationComments":"I felt well hydrated throughout the race.\r","statsRaceSatisfaction":7,"statsBeforeRaceMenu":"[\"1 x Bowl of granola, nuts, muesli, berries with dairy free milk\",\"1 x Black coffee\",\"500ml x PH 1500 (Tablets)\"]","statsPreRaceMenu":null,"statsRaceBikeMenu":"[\"2L x PH 1000 (Drink Mix)\",\"3.5L x PH 1000 (Tablets)\",\"3 x Energy gel (22g carb, 75mg caffeine)\",\"1 x Energy gel (22g carb, 300mg sodium)\",\"0.5 x Energy chew (48g carb, 100mg caffeine)\",\"1 x Energy chew (48g carb, 200mg sodium)\",\"600ml x Cola\",\"1 x Energy bar (33g carb)\",\"1 x Watermelon\",\"1 x Lemon sweet (4g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"We recommend to all of our athletes to consider having a gel, banana or similar small dose of carbs just before a race. John chose not to do this in this instance, and could look to implement this into his strategy moving forward to ensure that his glycogen stores are fully topped up. The majority of his carb intake came from a selection of energy gels and chews, as well as a substantial quantity of cola, but still totalled well below the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) for a race of this duration and intensity. Unfortunately, John did drop his bottle containing [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) which certainly would have impacted his fueling strategy. We’d recommend John try to increase his intake towards the [90g/h recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) by carrying some additional [gels](https://www.precisionhydration.com/collections/pf-energy-gels/) in case he loses part of his fuel strategy again!.\n\n","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Considering John’s above average sweat sodium concentration, his electrolyte intake was a bit low. However, his high fluid intake helped mitigate any dehydration-related symptoms and thankfully he didn’t experience any cramping. He used [PH 1000](https://www.precisionhydration.com/collections/1000s/) tablets and sachets during the race to hit the average sodium concentration we see in athletes, and he did well to  continually add [PH 1000](https://www.precisionhydration.com/collections/1000s/) each time he re-filled his bottles at the aid stations. John’s hydration strategy was slightly impacted by the loss of his bottle which contained [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) about 35 miles in, as he hadn’t consumed *any* of it. Despite this, he was still able to refill his other bottle ~4.5 times to hit an impressive volume of fluid per hour. For future races, John could swap some of his [PH 1000](https://www.precisionhydration.com/collections/1000s/) for [PH 1500](https://www.precisionhydration.com/collections/1500s/) - or take some [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with him - as this will help him match his losses more closely and ensure he stays appropriately hydrated.\n","commentsCaffeineOverall":"John was well within the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for caffeine intake, using caffeinated energy gels and cola to provide an extra boost and sustain his energy levels right until the end of the race. \r","commentsAthlete":"A solid race that sets me up well for Gravel Worlds next week!\r","commentsFuture":"Considering the unlucky circumstances of a crash, a mechanical issue and dropping a bottle, John still managed to hydrate well, placing 17th overall. Ahead of his next race, we’d advise increasing his carb intake toward the 90g/h recommendation to optimise both performance and recovery, as well as increase his sodium intake to better match his personal losses. \n","intakeSodiumOverallTotal":5915,"intakeSodiumOverallPerhour":887,"intakeSodiumBikerunTotal":null,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":null,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":null,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":355,"intakeCarbOverallPerhour":53,"intakeCarbBikerunTotal":null,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":null,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":null,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":6100,"intakeFluidOverallPerhour":915,"intakeFluidBikerunTotal":null,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":null,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":null,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":323,"intakeCaffeineOverallPerkilogram":4.25,"intakeCaffeineBikerunTotal":null,"intakeCaffeineBikerunPerkilogram":null,"intakeCaffeineBikeTotal":null,"intakeCaffeineBikePerkilogram":null,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":970,"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/5670720176278","shopifyId":"gid://shopify/Product/5670720176278","title":"PH 1000","tags":["do_not_remove","Pseudo_variant_packets","shop_online","Sod_variant_packets","TileQuantity_8_packets","TileTag_High_strength"],"description":"[quick_add]A strong electrolyte drink to help you stay hydrated when you're sweating[/quick_add] [short_description]PH 1000 is a strong electrolyte drink designed to help you stay hydrated when you're sweating. 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]Stay[/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 1000 is a strong electrolyte drink typically used by athletes with moderate to high sweat/sodium losses and those exercising in hotter/humid conditions.[/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 stay hydrated Typically used by athletes with moderate to high sweat/sodium losses and those exercising in hotter/humid conditions 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 1,000mg 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 = 161 mOsmol/L PH = 5.47 [/section_1] [section_2]Directions. Dissolve 1 packet per 500ml of water and drink to thirst when you're sweating (if recommended in your Personalised Hydration Plan). 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: 1,000mgPotassium: 250mgCalcium: 48mgMagnesium: 24mg Nutritional Info Energy: 65 kCal/ 272 kJ per 20g serving (325kCal/ 1360 kJ per 100g)Protein: 0gCarbohydrates: 17g per 20g serving, of which 16g sugars (85g per 100g, of which 80g sugars)Salt: 1.25g per 20g serving (6.25 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 1000 electrolyte drink mixes - 2x stronger than typical sports drinks![/meta_title] [meta_description]PH 1000 is a strong, all-natural electrolyte drink mix designed to help you stay hydrated when you're sweating. 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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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Designed to help you stay hydrated Typically used by athletes with moderate to high sweat/sodium losses and those exercising in hotter/humid conditions Enhances the absorption of water during physical exercise Hypotonic formula for faster absorption Delivers 1,000mg 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 = 74 mOsmol/L PH = 5.56 [/section_1] [section_2]Directions. Dissolve 1 tablet per 500ml of water and drink to thirst when you're sweating (if recommended in your Personalised Hydration Plan). 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. 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