{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/anna-hicks/10-08-2024/","result":{"data":{"entry":{"index":391,"athleteFirstName":"Anna","athleteLastName":"Hicks","athleteSlug":"anna-hicks","athleteGender":"Female","athleteSkill":"Professional","athleteAgegroup":"FPRO","athleteImage":null,"raceStrava":null,"raceDate":"2024/08/10","raceToplevelSport":"Cycling","raceSecondlevelSport":"Mountain bike","raceSportSubcategory":"Leadville Trail 100 MTB","raceImportance":null,"raceCity":"Leadville, Colorado","raceCountry":"USA","raceStarttime":"06:20","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Mild","racePrecipitation":"No Rain","raceTempMin":10,"raceTempMax":19,"raceTempAvg":17,"raceHumidity":59,"raceHeatindex":null,"raceDistanceOverall":169,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":3804,"raceElevationBike":null,"raceElevationRun":null,"racePosition":24,"raceResult":"Top 50","raceTimeOverall":29105,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":2,"intakeSodiumRating":"Green","intakeCarbRating":"Amber","intakeFluidRating":"Amber","intakeCaffeineRating":"Amber","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"400-800","intakeCarbRecco":90,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"FALSE","intakePreloadCaffeine":"FALSE","statsSodiumConcentration":491,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":8,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":7,"statsEnergyComments":"I hit a big wall around 80% of the way in on the steepest climb. I felt weak, dizzy and just overall cracked.","statsHydrationRating":7,"statsHydrationComments":"It was better than usual but still not perfect. I didn’t have to pee during the race at all but did pretty soon after.","statsRaceSatisfaction":6,"statsBeforeRaceMenu":"[\"1 x Bowl of oatmeal with almond butter and honey\",\"1 x Scoop protein powder\",\"1 x Coffee\",\"1 x Electrolyte mix (90mg sodium)\"]","statsPreRaceMenu":"[\"500ml x PH 500 (Tablets)\",\"1 x Maple syrup packet (26g carb) \"]","statsRaceBikeMenu":"[\"1L x PH 500 (Drink Mix)\",\"500ml x PH 1000 (Drink Mix)\",\"1L x PH 500 (Tablets) with 6 scoops PF Carb Only Drink Mix\",\"500ml x PF Carb Only Drink Mix\",\"5 x Energy gel (40g carb)\",\"2 x Maple syrup packet (26g carb) \"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"One of the biggest challenges for Anna has been GI issues during races, so rating her stomach comfort this time as an 8 out of 10 is a massive step in the right direction. She used a variety of carb sources to fuel her efforts, including some bottles of [Carb Only Drink Mix](https://www.precisionhydration.com/us/en/products/carb-only-drink-mix/) but [‘decoupled’](https://www.precisionhydration.com/performance-advice/nutrition/combining-carbs-and-electrolytes/) the rest of her fuel from her fluid intake so as not to overload her stomach from drinking more than she’s used to. However, her carb intake still has room for improvement, as it was significantly lower than the recommended [90g per hour](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) for a race of this duration and intensity. Before her next race, she should undergo more structured [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) to increase her tolerance of carb and reduce the likelihood of her hitting the wall in future races, like she did in Leadville.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"After a [Sweat Test](https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/) with the [PF&H Team](https://www.precisionhydration.com/about/our-team/) on the ground at Leadville, Anna was able to dial in the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of her strategy to match her lower than average sweat losses. Since she learned she’s not a very salty sweater, she primarily used [PH 500](https://www.precisionhydration.com/us/en/products/ph-500-low-calorie-electrolyte-supplement/) with some [PH 1000](https://www.precisionhydration.com/us/en/products/ph-1000-electrolyte-drink-mix/) to account for any plain water she was taking on. She didn’t experience any [cramping](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/), but her fatigue, low overall fluid intake and not having to urinate throughout the race suggests she may not have replenished enough of her total sweat losses. It’s likely that her hydration status was also impacted by the high [altitude](https://www.precisionhydration.com/performance-advice/hydration/does-altitude-cause-you-to-dehydrate-faster/), which can make staying hydrated even harder than normal. It’d be helpful for Anna to do some strategic [sweat rate testing](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) to understand exactly how much fluid she needs when training and racing, to further dial in her strategy. Additionally, [preloading](https://www.precisionhydration.com/performance-advice/hydration/how-to-start-hydrated-and-why-that-is-important-sodium-preloading-what-to-do-before-a-race-hydration/) on the morning of the race with a stronger concentration of electrolytes to make sure she starts optimally hydrated should also be part of her plan.","commentsCaffeineOverall":"Anna had a coffee the morning of the race, but chose not to use any additional caffeine throughout. Since she has historically battled GI issues with a sensitive stomach, it’ll be important to test out any caffeine usage in training and start small with the [dosage](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/). If all goes well, she could incorporate the stimulant into her strategy to help [mask fatigue and reduce perceived effort levels](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/) to further benefit her performance.","commentsAthlete":"In terms of fueling it was an 8, but for performance it was a 4. I definitely hoped for better results but I gained good experience.","commentsFuture":"The Leadville MTB race is known for being a tough day out, and Anna definitely felt the effects of the climbing. She used her [Sweat Test](https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/) results to tailor her sodium intake to her needs, but could improve on fluid and carb intake to deliver more energy and avoid race-impacting dehydration in the latter stages of the race. To accomplish this, gut training and sweat rate testing will be her next steps before practising during her training to make sure she can consistently execute the strategy.","intakeSodiumOverallTotal":1915,"intakeSodiumOverallPerhour":237,"intakeSodiumBikerunTotal":1660,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":1660,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":471,"intakeCarbOverallPerhour":58,"intakeCarbBikerunTotal":443,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":443,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":3375,"intakeFluidOverallPerhour":417,"intakeFluidBikerunTotal":2875,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":2875,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":0,"intakeCaffeineOverallPerkilogram":0,"intakeCaffeineBikerunTotal":0,"intakeCaffeineBikerunPerkilogram":0,"intakeCaffeineBikeTotal":0,"intakeCaffeineBikePerkilogram":0,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":567,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":null,"matchedProducts":{"nodes":[{"id":"Shopify__Product__gid://shopify/Product/5670720176278","shopifyId":"gid://shopify/Product/5670720176278","title":"PH 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