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.
"}}}]},"store":{"siteMetadata":{"gatsbyStorefrontConfig":{"storeName":"Precision Fuel & Hydration","storeDescription":"We help athletes personalize their hydration and fueling strategies so they can perform at their best. Know your numbers with our free online Sweat Test and Quick Carb Calculator, then make it easy to hit them with our multi-strength range of electrolyte and energy products"}}},"race":{"athleteFirstName":"Damian","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"damian-hall","athleteLastName":"Hall","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Damian fuelled well pre-race with a breakfast high in carbohydrate and by consuming a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) 15 minutes before the start, exactly as our [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommends, making sure his fuel stores were well topped up at the start line\n- Damian used a range of [gels](https://www.precisionhydration.com/collections/pf-energy-gels/), drink mix, bars and sweets throughout the race to try to meet his fuelling needs. Over the whole race, he achieved a carb intake of ~54g per hour. This is higher than what Damian consumed at UTMB (~42g/hr) but falls just below our recommended range of between 60-90g/hr for a race of this length\n- When looking at a breakdown of what Damian ate every 2 hours we can see he consumed a higher ~70g/hr in the first 2 hours and during hour 4, however after that there was a drop in his intake to just over ~40g/hr for the rest of the race. We would recommend Damian looks to keep his carb consumption high throughout the race and see if he can achieve over ~70g/hr overall because evidence suggests a higher carb intake can aid performance. To be able to increase his carb intake during races while avoiding GI issues, we would advise Damian to undertake some [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/)\n- Damian experienced no GI issues during the race (9/10) and said that his energy levels were ‘generally very good’ and rated them an 8 out of 10. But, he mentioned how his energy ‘ebbs and flows a bit of course’. It would be interesting to check for correlations between when he experienced perceived low energy with the parts of the race where he was consuming less carbs\n- Having had a moderate dose of caffeine from three cups of tea prior to the race, Damian will have started with high perceived energy levels, however he only consumed a very small amount during the race. Considering the duration he was running for, he could think about having some caffeine as a moderate dose (between 3-6mg/kg body weight) is recommended to aid endurance performance [(learn more)](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/)","commentsFuture":"- Overall, Damian had a great race at Lakes in a Day, with a solid result and in tougher conditions than when he had raced it previously, he rated his race satisfaction as an 8 out of 10\n- He consumed adequate amounts of sodium, fluid and carb however not with great consistency over the whole 9 hours and 43 minute race. Going forward, Damian should try to consume sodium, carbs and fluid more regularly to avoid dips in intake, such as those experienced here between hour 2 and 4\n- Next time, looking to increase his carb intake to push into our recommended 60-90g/hr, possibly by doing some gut training, would be something to try to aid race performance","commentsHydration":"- On average, Damian drank ~314ml/11oz of fluid per hour across the whole race consisting of plain water, PH1000, squash and Coca Cola. Although the conditions were mild, this is on the lower end of what we would expect to see and is lower than at UTMB (~480ml/16oz per hour). His intake was especially low between 2 to 4 hours where he was only having ~250ml/hr (~8oz/hr). In agreement, Damian knew he ‘could have drunk more’ and was aware he was ‘taking small risks with liquid’\n- In terms of sodium, Damian consumed ~212mg per hour. In relation to the fluid he was taking on board this equates to a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~677mg/L lower than at UTMB. Considering Damian has a high sweat sodium concentration of 1146mg/L, he could have taken on slightly more sodium to replace a greater proportion of his losses\n- Damian briefly experienced some mild [cramps](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/) around four hours into the race in his left adductor. At this point he took an additional two [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) in an attempt to stave off the cramp. Anecdotally, this can be an effective way to keep cramping at bay and it seemed to work for Damian this time. Next time, a higher sodium intake throughout the race, especially during hours 2-4 where his intake dipped would be ideal before cramps set in\n- Knowing he was ‘taking risks’ with fluid, Damian rated his hydration strategy as a 7 out of 10. He also mentioned experiencing a ‘pretty uncomfortable stitch’ in the last mile. Although it is hard to determine the cause of this, being optimally hydrated with a high blood plasma volume is likely to reduce the risk of this occurring [(learn more about stitches here)](https://www.precisionhydration.com/performance-advice/performance/the-stitch/)","commentsSummary":"- Damian had a strong performance at the Lakes in a Day event a couple of weeks ago, coming in 2nd in a time of 9 hours and 43 minutes. Although he had hoped to win the event, he mentioned he was ‘pleased with his fuelling’, he ’paced it better than last time’ and that had more ‘mental positivity’ this race (which is great to hear!)","intakeCaffeine":"{\"intake_overall_total\":\"32\",\"intake_overall_perhour\":\"3\",\"intake_bikerun_total\":\"32\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"32\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeCaffeineRating":"Amber","intakeCarbRating":"Amber","intakeCarbohydrate":"{\"intake_overall_total\":\"527\",\"intake_overall_perhour\":\"54\",\"intake_bikerun_total\":\"497\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"497\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeConfidence":3,"intakeFluid":"{\"intake_overall_total\":\"3050\",\"intake_overall_perhour\":\"314\",\"intake_bikerun_total\":\"3050\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"3050\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeFluidRating":"Amber","intakeRelativesodium":"{\"intake_overall_relative\":\"677\",\"intake_bikerun_relative\":\"\",\"intake_bike_relative\":\"\",\"intake_run_relative\":\"\"}","intakeRelativesodiumRating":"Amber","intakeSodium":"{\"intake_overall_total\":\"2063\",\"intake_overall_perhour\":\"212\",\"intake_bikerun_total\":\"2063\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"2063\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeSodiumRating":"Amber","raceCity":"Lake District","raceConditions":"Mild","raceCountry":"England","raceDate":"2021/10/9","raceDistanceBike":null,"raceDistanceOverall":80,"raceDistanceRun":null,"raceDistanceSwim":null,"raceElevationBike":null,"raceElevationOverall":4000,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":96,"racePaceBike":null,"racePaceRun":null,"racePosition":2,"racePrecipitation":"Rain","raceResult":"2nd","raceSecondlevelSport":"Ultra","raceSportSubcategory":"Lakes in a Day","raceTempAvg":13,"raceTempMax":14,"raceTempMin":12,"raceTimeBike":0,"raceTimeOverall":34980,"raceTimeRun":0,"raceTimeSwim":0,"raceToplevelSport":"Running","raceWebsite":"https://www.lakesinaday.co.uk/","statsAthleteQuote":"I hoped to win but was really pleased with fuelling, which felt pretty consistent for me and energy was good. I paced it better than last time, with more mental positivity too.","statsBeforeRaceMenu":"[\"250ml x PH 1000 (Tablet)\",\"3 x Cups of tea\",\"2 x Slices of toast with peanut butter and banana\"]","statsBodyweight":null,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Mild cramps that I could push through","statsHydrationComments":"I could have drunk more and knew I was taking small risks with liquid","statsHydrationRating":"7","statsEnergyComments":"It ebbs and flows a bit but generally very good","statsEnergyRating":8,"statsGiComments":"All great until the last mile where I experienced a pretty uncomfortable stitch","statsGiRating":"9","statsNormalisedPower":null,"statsPee":"Yes","statsPeeComments":"Twice, not until 5-6 hours in","statsPreRaceMenu":"[\"1 x PF 30 Gel\"]","statsRaceBikeMenu":"[\"900ml x Plain water\",\"-500ml x Additional fluid in mixed drinks\",\"750ml x PH 1000 (Tablets)\",\"2 x PH Electrolyte Capsule\",\"8 x PF 30 Gel\",\"500ml x PF Carb & 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