{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/jonny-green/19-04-2025/","result":{"data":{"entry":{"index":747,"athleteFirstName":"Jonny","athleteLastName":"Green","athleteSlug":"jonny-green","athleteGender":"Male","athleteSkill":"Amateur","athleteAgegroup":null,"athleteImage":"https://images.ctfassets.net/428xzyjdw7rf/1z7gCs1UWxLdhLXe6iPrr8/e5a9046aecba9b2c03507afa13c4eadb/CE19CA41-69EC-4A18-89EB-23154587E044.jpg","raceStrava":null,"raceDate":"2025/04/19","raceToplevelSport":"Cycling","raceSecondlevelSport":"Road","raceSportSubcategory":"Amstel Gold Sportive","raceImportance":null,"raceCity":"Limburg","raceCountry":"Netherlands","raceStarttime":"06:10","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Mild","racePrecipitation":"No Rain","raceTempMin":7,"raceTempMax":14,"raceTempAvg":11,"raceHumidity":67,"raceHeatindex":null,"raceDistanceOverall":240,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":3000,"raceElevationBike":null,"raceElevationRun":null,"racePosition":null,"raceResult":"Completed","raceTimeOverall":41789,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Black","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"700-1100","intakeCarbRecco":75,"intakeFluidRecco":"250-750","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":901,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":8,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":8,"statsEnergyComments":"For the first 7 hours, my energy levels were really good, and I had a healthy cadence and power. Then from hours 7 to 10, I did struggle, and had to nurse it up the climbs at times, which I’m putting down to undertraining for that amount of elevation.","statsHydrationRating":8,"statsHydrationComments":"I’ve never monitored it so rigorously in a race before, but doing so definitely paid off. I could probably do with considering temperatures and drinking more when the heat gets up.","statsRaceSatisfaction":7,"statsBeforeRaceMenu":"[\"1L x PH 1000 (Tablets)\",\"2 x Black coffee\",\"2 x Porridge pots with whole milk\",\"1 x Bagel\",\"1 x Banana\"]","statsPreRaceMenu":"[\"1 x PF 30 Chew\"]","statsRaceBikeMenu":"[\"3L x Plain water\",\"2L x PH 1000 (Tablets)\",\"7 x PH Electrolyte Capsules\",\"2 x PF 30 Gel\",\"5 x PF 90 Gel\",\"6 x PF 60 Chew Bar\",\"1 x Gingerbread loaf slice (48g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"For a 10-hour ride with 3,000m / 9845ft of climbing, Jonny built, practised and executed a consistent fueling strategy that got him close to his target of 90g of carb per hour. He managed to average ~82g/h across his elapsed time which is well in line with the guidelines for rides of this duration and intensity. To achieve this, he took one [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/) each hour, except for hours 3-4 and 7-8, where he swapped these for [PF 60 Chew Bars](https://www.precisionhydration.com/products/pf-60-chew-bar/). He stuck to his pre-planned [gels](https://www.precisionhydration.com/products/pf-30-gel/) and [chews](https://www.precisionhydration.com/products/pf-30-chew/), and impressively had no stomach discomfort despite taking on more fuel than he has in past races. Looking ahead to Unbound Gravel in a couple months, Jonny plans to further refine his fueling. He reported some extended periods without fueling and then having to take larger doses of [gel](https://www.precisionhydration.com/products/pf-30-gel/) than he wanted. To help fuel more consistently, he could explore other carbohydrate setups particularly for a more technical course (likely with the help of [PF 300 Flow Gel](https://www.precisionhydration.com/products/pf-300-flow-gel/) in Flow Flasks).","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"As a member of the [PF&H Marketing Team](https://www.precisionhydration.com/about/our-team/), Jonny is well aware of his sweat sodium concentration (901mg/L) thanks to a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/). He matched the concentration of his intake to his losses to help maintain fluid and electrolyte balance by using [PH 1000](https://www.precisionhydration.com/products/ph-1000-low-calorie-electrolyte-supplement/) across the first four hours of the ride before switching to plain water and [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) (having 2 per every 500ml water bottle). He stuck to his plan of drinking ~500ml of fluid per hour, which he felt was sufficient for much of the ride and supported his performance. However, as temperatures rose, Jonny acknowledged he could’ve increased his fluid intake. He also didn’t pee during the 11 hours he was on the bike, which may indicate underdrinking and a bit of dehydration. Ahead of Unbound, Jonny should perform some [sweat rate data collection](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/), both in controlled conditions like in the [Precision Performance Lab](https://www.precisionhydration.com/lab/), and out in the real world, to get a picture of how his sweat rate varies in different environments and therefore how much he should be drinking under varying race conditions.","commentsCaffeineOverall":"Jonny chose not to use caffeine during the event, as he hasn’t noticed a clear benefit from it in the past and was mindful of the potential [negative side effects](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/). That said, as a regular coffee drinker with a good caffeine tolerance, it’d be worth trialling a strategic caffeine dose through [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) in training ahead of future races. Caffeine is a well-researched ergogenic aid with a [strong body of evidence](https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4) showcasing its performance-enhancing effects for endurance exercise.","commentsAthlete":"My fueling and hydration were good, but my cycling effort across the race was not consistent.","commentsFuture":"Jonny executed his most meticulous fueling and hydration strategy for what was his longest race yet. This supported his performance throughout the ride and gave him valuable insights to carry forward as he builds towards the more technical and humid Unbound Gravel race in Kansas. Jonny should focus on refining the timing of his fuel intake and continue to [train his gut](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) in practice, as well as collect some sweat rate data to help him prepare for adjusting his fluid intake to match his sweat losses in changing race 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