{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/danni-shrosbree/03-06-2023/","result":{"data":{"entry":{"index":202,"athleteFirstName":"Danni","athleteLastName":"Shrosbree","athleteSlug":"danni-shrosbree","athleteGender":"Female","athleteSkill":"Professional","athleteAgegroup":"FPRO","athleteImage":null,"raceStrava":null,"raceDate":"2023/6/3","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Unbound Gravel 200 miler","raceImportance":null,"raceCity":"Kansas","raceCountry":"US","raceStarttime":"06:00","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Hot and Humid","racePrecipitation":"Rain","raceTempMin":19,"raceTempMax":29,"raceTempAvg":25,"raceHumidity":75,"raceHeatindex":null,"raceDistanceOverall":330.3,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":3084,"raceElevationBike":null,"raceElevationRun":null,"racePosition":4,"raceResult":"Top 5","raceTimeOverall":43700,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":2,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Green","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"500-900","intakeCarbRecco":60,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"FALSE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":716,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":10,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":7,"statsEnergyComments":"It was a long race so it had its moments, but at mile 137 I hit a really low point. This was where we had the mud section, so I wasn’t eating through that bit as I was regularly having to stop to clean my bike out.","statsHydrationRating":8,"statsHydrationComments":"I didn’t pee during and felt my hydration strategy was alright overall. However, during the small walk/run period, I got really hot and had used a bottle of fluids to clean my bike so this was where I suffered the most. I felt I was then playing catch-up a little, but I did manage to stop at a water station and pick up two more bottles which helped massively.","statsRaceSatisfaction":9,"statsBeforeRaceMenu":"[\"1L x PH 1500 (Tablet)\",\"1 x Bowl of oatmeal with honey, peanut butter and banana\",\"1 x Coffee\"]","statsPreRaceMenu":null,"statsRaceBikeMenu":"[\"2.5L x Plain water\",\"3.15L x PH 1000 (Drink Mix)\",\"900ml x PH 1000 (Tablets)\",\"7 x PF 30 Energy Gel\",\"3 x PF 30 Caffeine Gel\",\"4 x PF 30 Chews\",\"3.6L x PF Carb & Electrolyte Drink Mix\",\"530ml x Cola\",\"0.5 x Energy chew packet with caffeine (38g carb)\",\"1 x Mini malt loaf (17g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"Danni prepared for her longest gravel ride ever by making sure to [maximise her energy stores](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/), increasing the carbohydrate content of her diet and limiting fibre and fatty foods for a couple of days ahead of the race. During the race, Danni’s ~3.6L of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) provided most of her carbs. Danni experienced a couple of energy dips, mainly around the section of thick mud where she had to get off her bike and run/walk with it. During this time she wasn’t able to eat but was still working hard, so subsequently her energy levels took a dive. Thankfully Danni’s experience and composure meant she endeavoured to catch up, and ended up averaging ~78g of carbohydrates per hour across the 12-hour race.\n","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"As temperatures have played a major role in previous editions of the race, Danni knew that starting optimally hydrated was going to be essential. She therefore [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/) her sodium levels using [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) the morning before the race, increasing the volume of her blood plasma to reduce the strain on her cardiovascular system. Danni prefers to consume most of her nutrition in liquid form, so her fluid supply formed an integral part of her fuel and hydration strategy. Like most riders at Unbound, Danni carried a pack at all times which had a ~1.5L  bladder, and she drew most of her fluid from this. Her support crew also gave her two top-ups of this bladder at aid stations on course. In all, Danni averaged ~880ml of fluid per hour across the 12 hour race and the  [relative sodium concentration]() of those fluids was similar to her sweat losses.","commentsCaffeineOverall":"To maintain her caffeine levels throughout the day, Danni took a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) three, five and eight hours into the race. As caffeine has a half-life of ~4-5 hours, this will have maintained peak levels of caffeine in her bloodstream throughout the race.","commentsAthlete":"I’m really happy with what I did on the day. I didn’t know what to expect at all but would’ve maybe taken in more if I knew the mud section/run/walk was ahead.","commentsFuture":"Danni’s debut at the *”world's toughest gravel race”* was superb, and she said the only thing that could have gone better was if she’d been victorious in the 3rd place sprint, where she was pipped by Sarah Sturm. Compared to the last case study we crunched for Danni at the [Tour of Britain](https://www.precisionhydration.com/athletes/case-studies/cycling/danni-shrosbree/06-06-2022/), her carb intake nearly doubled, and her fluid intake tripled. This shows the progress she's making with training her gut to absorb both [more carb](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) and [more fluid](https://www.precisionhydration.com/performance-advice/hydration/training-your-gut-to-consume-more-fluid/), and it’s now helping facilitate her stronger 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