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":"Michelle","athleteGender":"Female","athleteSkill":"Amateur","athleteSlug":"michelle-dillon","athleteLastName":"Dillon","carbRecPre":"30g","carbRecDuring":"0-30g","commentsFueling":"- Michelle focused on carbohydrate-loading by eating carb rich foods during the days leading up to her event. The night before, she had a meal of a poke bowl which included white rice, grilled chicken, salad and grains; along with a dessert of protein balls. \n- Michelle then had a [final carb-rich meal](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) on race morning, which included eight corn cakes (they each contain 47.2g carb!)\n- Less than 30 minutes before beginning the race, Michelle had one [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) to elevate her glucose levels pre-race and save up the glycogen stores for later on, when she was pushing for a speedy 5km run\n- Taking a caffeine gel 20 minutes before the event, meant that it will have been peaking in her bloodstream during the latter stages of the bike leg. This is vital to [maximise caffeine’s performance enhancing benefits]( https://www.precisionhydration.com/performance-advice/nutrition/using-caffeine-before-exercise/) and allow her to therefore push her performance \n- As this race was fairly short, Michelle didn’t need to ingest an enormous amount of carbs over the course of the race to keep her [carb intake per hour](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) high. Despite only taking one [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) on the bike, Michelle still managed to take in an average of 52g of carb per hour, keeping her intake strong for an event of this distance\n- Scientific research suggests that athletes competing in a [race lasting 1-2 hours]( https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/#during-exercise-lasting-1-2-hours:~:text=of%20pizza.-,During%20exercise%20lasting%201%2D2%20hours,-As%20duration%20increases) can benefit from ingesting 30-60g/h, so Michelle was sitting right in the middle of this bracket","commentsFuture":"- Michelle sensibly focused on nailing her pre-race fueling and hydration on the morning of the race, eating carb rich foods to increase her glycogen stores that she needed for her 20:47 5km at the end of the race\n- She felt elated with her race result overall and [mentioned on Instagram](https://www.instagram.com/p/Cu2WwP5NXZ-/?img_index=1) that she’d had some personal issues leading up to the event, meaning she had to dig deep and find her mental strength to secure first place ","commentsHydration":"- Michelle [pre-loaded](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/) her hydration in a slightly different way to what we would normally suggest, deciding to drink 300ml of plain water and take two [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) \n- Although we would normally recommend athletes begin optimally hydrated by drinking ~500ml (16oz) of a strong sodium-based electrolyte like [PH 1500]() for a shorter distance event like this, it wouldn’t have impacted Michelle’s hydration a huge amount\n- Michelle has been suffering from symptoms of the menopause leading up to this race. It’s important to consider that one of the main symptoms of the menopause are hot flushes and night sweats. It's possible that with Michelle experiencing these [symptoms](https://www.precisionhydration.com/performance-advice/hydration/how-to-ease-avoid-menopause-symptoms-hot-flushes-flashes-night-sweats-menopausal-cramps/), she may have woken up more dehydrated than usual. Therefore, the high [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of 1,583mg/L of her drinks would be a result of Michelle being mindful of her symptoms and how the night sweats will have also increased the risk of dehydration, whilst it’s also worth noting that Michelle has a high [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/)\n- She's extremely mindful of her symptoms overall, and uses PH tablets day to day to help combat the effects of the menopause\n","commentsSummary":"- Michelle produced an excellent performance at the World Sprint Triathlon Championships in Hamburg, coming 1st in her age group, despite suffering from an injury which resulted in a lack of running during the two months leading up to the race\n- Given the relatively quick and intense nature of the race, Michelle focused on nailing her pre-race fuel and hydration… 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