There is low confidence in the accuracy of the numbers reported. The intake reflects a rough guide to what an athlete consumed but quantities volumes or specific brands might be unknown. It is a loose insight into what the athlete did but the room for error is high-to-very high. This level of confidence most likely reflects the nature of the event (for example an ultramarathon 24 hour or multi-stage event).
"}}},{"title":"Low data confidence","level":2,"description":{"childMarkdownRemark":{"html":"There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.
"}}},{"title":"Moderate data confidence","level":3,"description":{"childMarkdownRemark":{"html":"There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.
"}}},{"title":"Good data confidence","level":4,"description":{"childMarkdownRemark":{"html":"There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).
"}}},{"title":"High data confidence","level":5,"description":{"childMarkdownRemark":{"html":"There is a high level of confidence in the accuracy in the data. The numbers presented are believed to be a very close reflection of reality. There may still be one or two estimations made in the data (an inescapable part of field data) but there is reason to believe that these are accurate and that possible error has been kept to a minimum. It is data that has been collected and recalled as accurately as is possible given the uncontrolled settings/circumstances.
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He then further primed his body with a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) ~20 minutes before the start to help circulate some glucose in his blood, and potentially spare some of the stored glycogen for later in the race\n- He planned to use [PF 90 Energy Gels](https://www.precisionhydration.com/products/pf-90-gel/) to get the majority of his carbohydrates, whilst grabbing other foods from the occasional on-course aid stations\n- Chris maintained a regular carb intake by drip-feeding with regular sips of the [“Jumbo Gels”](https://www.precisionhydration.com/products/pf-90-gel/) and picking up some boiled potatoes and orange slices as and when his body craved them - it can be a positive move as using real foods will have given his taste buds a break from energy products and preventing the dreaded taste-fatigue that can occur during ultra events\n- In total Chris took seven [PF 90s](https://www.precisionhydration.com/products/pf-90-gel/), around four and a half boiled potatoes and two orange slices, bringing his total carb intake to ~790g, averaging a solid ~76g per hour. This is a ~31% increase from his ~58g/h average at [Lake James](https://www.precisionhydration.com/athletes/case-studies/other/chris-douglas/23-04-2022/), showing how his [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) to increase his tolerance to carb has been paying off\n- Chris said it “started to get really tough after eight hours, but by that point the end was in sight and I dug in”, but didn’t feel any real lows in energy which suggests he was fueling solidly","commentsFuture":"- Overall, Chris was “stoked” with his performance at the home of swimrun, and couldn’t wait to get stuck into some more training so he could qualify for the 2023 Championship race\n- His fueling plan was good and ensured he had adequate energy throughout the race, but his sodium intake could perhaps be increased to more closely match his sweat sodium concentration and help prevent the onset of muscle cramps later in the race","commentsHydration":"- Chris [preloaded](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/) his blood sodium levels with a 500ml (16oz) bottle of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) the night before the race, and sipped on plain water the morning before the start. To improve this strategy even more, we’d recommend sipping on another bottle of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) the morning of the race to prevent diluting his electrolyte concentration with plain water\n- During the race, he carried a [Soft Flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) which he planned to regularly fill with water from the on course aid stations, and he used [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) to stay properly hydrated\n- Due to the fairly mild temperatures (~12℃/54℉), Chris didn’t perceive his [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) to be that high, and adapted his hydration strategy accordingly, drinking ~307ml (~10oz) per hour \n- At his last race in [Lake James](https://www.precisionhydration.com/athletes/case-studies/other/chris-douglas/23-04-2022/) Chris relied upon the aid stations to get his electrolytes. He soon discovered that it was a carb-based drink with minimal sodium content, and so went the entire race without taking any, hence why he planned to carry his own electrolytes this time to prevent a recurrence\n- Unfortunately, the packaging of Chris’s electrolytes was pierced accidentally and dissolved before he had the chance to take them, which meant he only had three across the entire race. This dramatically reduced his pre-planned sodium intake to just ~765mg, meaning the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of his fluid was ~241mg/L (mg/32oz). Chris tried some of the on-course electrolyte drink but couldn’t stand the taste and so avoided this for the remainder of the race\n- We know that Chris loses 1,719mg of sodium per litre (32oz) of sweat, as measured by the PF&H [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/). 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