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":"Claire","athleteGender":"Female","athleteSkill":"Professional","athleteSlug":"claire-hann","athleteLastName":"Hann","carbRecPre":"30g","carbRecDuring":"30-60g","commentsFueling":"- Before the 9:00am race start, Claire ate one-and-a-half cans of rice pudding and an energy bar, before consuming an extra energy gel in the final 10 minutes before getting to the start line. This is an ideal [carb-rich pre-race consumption](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) to top up her glycogen stores before a high intensity exercise bout lasting nearly 2 hours\n- To fuel during the race, Claire had an 800ml/27oz aero bottle filled with 6 energy gels along with some water. Over the course of the race, Claire sipped from her bottle regularly (every 15-20 minutes) and emptied the bottle by the end. This meant that she was able to ‘drip feed’ her carb intake and keep her energy levels up throughout\n- This meant she achieved an average intake of ~84g carb per hour. This is an excellent intake, above the [Quick Carb Calculator’s](https://www.precisionhydration.com/products/fuel-sample-pack/#thecarbcalculator) recommendation of 30-60g/hr. Evidence suggests that greater carbohydrate ingestion can positively impact performance so this was a great level of intake \n- Claire had a large cup of coffee and some caffeine tablets before the race (~300mg caffeine in total). Caffeine’s half life (i.e. the time it takes for the concentration consumed to decrease by half) of ~5 hours meant Claire didn’t need to consume any caffeine during the race, as the caffeine would still have been in her system to increase alertness and reduce her perception of effort","commentsFuture":"- Claire produced a great race at the Welsh National Champs to clock her fastest 50 mile time trial of the year. She was “really happy with how the race turned out” and after a “tough year rehabbing a running injury, it’s been great to see my progression on the bike”\n- Her approach was “less measured than it would be for a triathlon” but she still managed to consume good levels of carb, fluid and sodium during the race and had an excellent pre-race consumption","commentsHydration":"- Claire drank ~400ml/14oz of fluid in total over the race (~207ml/hr). Although this is on the lower end of the volume of fluid we’ve seen cyclists drink on average, the conditions were mild (15℃/59°F), and Claire’s sweat loss was unlikely to warrant any higher rate of consumption\n- Claire said “I think my hydration strategy was fine given the circumstances. Because it was very temperate weather conditions and a relatively short race it didn't need to be absolutely dialled to perfection. I feel like there’s more wiggle room on shorter and cooler races.”\n- Mixing her fluid, electrolytes and gels into one bottle made her drink mix [hypertonic](https://www.precisionhydration.com/performance-advice/hydration/different-types-of-sports-drink-and-when-to-use-them/) (more concentrated than blood). In these circumstances, where getting carbohydrates into the bloodstream is the main priority over fluid intake, this worked well. As an experienced athlete, Claire knows that during longer races, especially in triathlon, this method isn’t always ideal and we’d usually recommend separating hydration and fueling (i.e. use your bottles for hydration and solids / gels etc for fueling) for longer duration events as this makes it easier to keep on top of your numbers\n- In addition to fueling well before the race, Claire [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/) with [PH 1500](https://www.precisionhydration.com/collections/1500s/) to make sure she was starting optimally hydrated. Then, during the race, Claire mixed half a sachet of [PH 1500](https://www.precisionhydration.com/collections/1500s/) in her bottle in a bid to continue to replace her sodium losses\n- This meant Claire consumed an average of ~208mg of sodium per hour; in relation to the water she drank, this meant the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of her intake was ~1,006mg/L. Considering the mild conditions and her moderate sweat sodium concentration (676mg/L), she was replacing a high proportion of her losses\n","commentsSummary":"- Pro triathlete Claire Hann enjoyed an excellent race to win the Welsh 50-mile Championship in September 2021. Looking back, she said “overall I was happy with how the race went and how I hydrated and fueled. Potentially, I could have had a bit more confidence, backed myself, and dug a little deeper in the mid-part of the race as I managed to finish very strongly. 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