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Even on the longest swim of ~11.3km (7 miles), I could ramp up my carb intake and tolerated it with no problems.","statsHydrationRating":10,"statsHydrationComments":"Because I knew fluid access would be limited during the swims, and I’ve never really coped well with drinking large volumes in a short time, I really focused on my pre- and post-swim hydration each day. I think I got this pretty spot on, and grabbing plain water during the two longest swims helped reset my pallet from all of the salt water.","statsRaceSatisfaction":8,"statsBeforeRaceMenu":"[\"500ml x PH 1500 (Tablets)\",\"100g x Scrambled eggs\",\"100g x Porridge oats with Greek yogurt\",\"1 x Banana\"]","statsPreRaceMenu":"[\"4 x PF 30 Gel\",\"4 x PF 30 Caffeine Gel\",\"0.2 x PF 300 Flow Gel\"]","statsRaceBikeMenu":"[\"130ml x Plain water\",\"3 x PF 30 Gel\",\"3 x PF 30 Caffeine Gel\",\"250ml x PF Carb Only Drink Mix\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"This unique race involved swimming 33.3km (20.6 miles) across five swims in four days, with stages ranging from 4.6km to 11.3km (2.8 - 7 miles). Minty knew [pre-fueling](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/#:~:text=final%20little%20dose%20of%20carbs) would be much more important during these relatively *“shorter”* swims compared to his usual IRONMAN® distance races, so took a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) 45 minutes prior, *and* a [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) 10 minutes before each stage. This was [Minty’s](https://www.precisionhydration.com/about/our-team/) first open-water swim race, so his preparation involved a few more ‘firsts’. Most notably, he’d never fuelled *during* a swim before, which challenges the stomach more than other sports, because gravity can’t assist with digestion due to the body being horizontal. Thankfully, by implementing some targeted [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) into his weekly swim practices (where he simulated taking 100-120g per hour during some pool swims), Minty was able to comfortably consume up to ~89g/h during the longest swim. He did this by carrying some [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) in his wetsuit sleeves, which he then pulled out whilst swimming, rolling onto his back and consuming it as quickly as possible, before tucking the empty wrapper back into his wetsuit and resuming swimming. He also picked up some additional [Gels](https://www.precisionhydration.com/products/pf-30-gel/) and [Carb Only Drink Mix](https://www.precisionhydration.com/products/carb-only-drink-mix/) from the aid station boats which were positioned every ~4km (2.5 miles).","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"By weighing himself before and after each swim, Minty was confidently able to calculate his [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/). Even in the ~18℃ / 64℉ water, where he felt quite cold at times, he was losing between ~0.88 and ~1.25L (~30 - 44oz) per hour. Because of this, by pre-hydrating optimally, he wouldn’t have crossed the generally accepted [threshold for dehydration](https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/#:~:text=70kg%20(154lb)%20athlete.-,Is%20the%202%25%20dehydration%20threshold%20realistic%3F,-There%20are%20a) *during* the swims. By bookending his days with a bottle of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/), Minty likely prepared and recovered from each swim adequately. Further, he was able to sprint-finish each stage without cramps or other [dehydration-related symptoms](https://www.precisionhydration.com/performance-advice/hydration/how-to-tell-if-you-are-dehydrated/), reinforcing his confidence in his hydration strategy.","commentsCaffeineOverall":"Minty prepared for every swim with a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) ~45 minutes before the start, and a regular [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) within the last 10-15 minutes. During the longer swims (8.2k and 11.3k) he took [Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) every hour to top up his blood caffeine levels. He really felt the ergogenic effects of this - particularly when swimming for several hours in one go - and Minty reported no lapses in concentration, which is one of the key benefits of [using the stimulant during endurance exercise](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/#:~:text=prescriptive%20than%20that%E2%80%A6-,How%20to%20use%20caffeine%20during%20exercise,-When%20starting%20to). One moment of note was when the group Minty was swimming started to swim off-course. Realising this, and reacting immediately to correct his sat-nav, meant he gapped his rivals by almost two minutes by the finish line, which he puts down to just being “more focused in the moment”. It’s also worth noting that Minty’s caffeine intake was spread out over four days, allowing for plentiful metabolism overnight, and likely fell well within the [recommended dose for single-day events](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/#:~:text=to%20play%20with%3A-,Amount%20of%20caffeine,-Timing%20of%20caffeine).","commentsAthlete":"[UltraSwim33.3](https://ultraswim333.com/) put together an incredible event around the beautiful Dalmatian Islands of Croatia, but it was honestly one of the hardest things logistically I've ever had to plan a strategy for. I’m pleased with my swimming, considering my battle with a shoulder injury from day two, and stoked that my pretty punchy fueling plan paid off with no issues whatsoever.","commentsFuture":"This multi-day swim race put Minty’s strategy planning skills to the test, and he described the race as “four days of eating and learning”. By appropriately [pre-carbing](https://www.youtube.com/watch?v=a0WK4LCaKd4) and [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/) his electrolytes before every swim, and introducing regular top-ups of caffeine and carbs during the longer swims, Minty could focus on racing with the lead group, and narrowly missed the podium by just one minute.","intakeSodiumOverallTotal":0,"intakeSodiumOverallPerhour":0,"intakeSodiumBikerunTotal":0,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":0,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":510,"intakeCarbOverallPerhour":61,"intakeCarbBikerunTotal":210,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":210,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":380,"intakeFluidOverallPerhour":46,"intakeFluidBikerunTotal":380,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":380,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":700,"intakeCaffeineOverallPerkilogram":9.45,"intakeCaffeineBikerunTotal":300,"intakeCaffeineBikerunPerkilogram":4.05,"intakeCaffeineBikeTotal":300,"intakeCaffeineBikePerkilogram":4.05,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":0,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":null,"matchedProducts":{"nodes":[{"id":"Shopify__Product__gid://shopify/Product/8888962974001","shopifyId":"gid://shopify/Product/8888962974001","title":"Carb 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