{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/john-borstelmann/15-08-2021/","result":{"data":{"entry":{"index":468,"athleteFirstName":"John","athleteLastName":"Borstelmann","athleteSlug":"john-borstelmann","athleteGender":"Male","athleteSkill":"Professional","athleteAgegroup":"MPRO","athleteImage":null,"raceStrava":null,"raceDate":"2021/8/15","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Steamboat Gravel","raceImportance":null,"raceCity":"Colorado","raceCountry":"USA","raceStarttime":"06:30","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Very Hot","racePrecipitation":"No Rain","raceTempMin":8,"raceTempMax":29,"raceTempAvg":25,"raceHumidity":33,"raceHeatindex":null,"raceDistanceOverall":231,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":2865,"raceElevationBike":null,"raceElevationRun":null,"racePosition":17,"raceResult":"Top 20","raceTimeOverall":24018,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Amber","intakeCarbRating":"Amber","intakeFluidRating":"Green","intakeCaffeineRating":"Green","intakeRelativesodiumRating":"Amber","intakeSodiumRecco":"1100-1500","intakeCarbRecco":90,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"FALSE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":1310,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":9,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":6,"statsEnergyComments":"I think I did the best I could considering the bottle of carbs I dropped.\n","statsHydrationRating":8,"statsHydrationComments":"I felt well hydrated throughout the race.\r","statsRaceSatisfaction":7,"statsBeforeRaceMenu":"[\"1 x Bowl of granola, nuts, muesli, berries with dairy free milk\",\"1 x Black coffee\",\"500ml x PH 1500 (Tablets)\"]","statsPreRaceMenu":null,"statsRaceBikeMenu":"[\"2L x PH 1000 (Drink Mix)\",\"3.5L x PH 1000 (Tablets)\",\"3 x Energy gel (22g carb, 75mg caffeine)\",\"1 x Energy gel (22g carb, 300mg sodium)\",\"0.5 x Energy chew (48g carb, 100mg caffeine)\",\"1 x Energy chew (48g carb, 200mg sodium)\",\"600ml x Cola\",\"1 x Energy bar (33g carb)\",\"1 x Watermelon\",\"1 x Lemon sweet (4g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"We recommend to all of our athletes to consider having a gel, banana or similar small dose of carbs just before a race. John chose not to do this in this instance, and could look to implement this into his strategy moving forward to ensure that his glycogen stores are fully topped up. The majority of his carb intake came from a selection of energy gels and chews, as well as a substantial quantity of cola, but still totalled well below the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) for a race of this duration and intensity. Unfortunately, John did drop his bottle containing [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) which certainly would have impacted his fueling strategy. We’d recommend John try to increase his intake towards the [90g/h recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) by carrying some additional [gels](https://www.precisionhydration.com/collections/pf-energy-gels/) in case he loses part of his fuel strategy again!.\n\n","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Considering John’s above average sweat sodium concentration, his electrolyte intake was a bit low. However, his high fluid intake helped mitigate any dehydration-related symptoms and thankfully he didn’t experience any cramping. He used [PH 1000](https://www.precisionhydration.com/collections/1000s/) tablets and sachets during the race to hit the average sodium concentration we see in athletes, and he did well to  continually add [PH 1000](https://www.precisionhydration.com/collections/1000s/) each time he re-filled his bottles at the aid stations. John’s hydration strategy was slightly impacted by the loss of his bottle which contained [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) about 35 miles in, as he hadn’t consumed *any* of it. Despite this, he was still able to refill his other bottle ~4.5 times to hit an impressive volume of fluid per hour. For future races, John could swap some of his [PH 1000](https://www.precisionhydration.com/collections/1000s/) for [PH 1500](https://www.precisionhydration.com/collections/1500s/) - or take some [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with him - as this will help him match his losses more closely and ensure he stays appropriately hydrated.\n","commentsCaffeineOverall":"John was well within the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for caffeine intake, using caffeinated energy gels and cola to provide an extra boost and sustain his energy levels right until the end of the race. \r","commentsAthlete":"A solid race that sets me up well for Gravel Worlds next week!\r","commentsFuture":"Considering the unlucky circumstances of a crash, a mechanical issue and dropping a bottle, John still managed to hydrate well, placing 17th overall. Ahead of his next race, we’d advise increasing his carb intake toward the 90g/h recommendation to optimise both performance and recovery, as well as increase his sodium intake to better match his personal losses. 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