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":"Alexis","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"alexis-kardes","athleteLastName":"Kardes","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- With the race starting at 11am, Alexis took on board a substantial [carb-rich breakfast](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/), eating a bowl of pasta and a slice of banana bread to strategically maximize his glycogen stores and energy levels ahead of the tough race to come\n- In the last 30 minutes before the gun went off, Alexis also consumed a final [PF 30 Energy Gel](https://www.precisionhydration.com/ca/en/products/pf-30-gel/) to spike his blood glucose levels for the start\n- During the race, Alexis only managed to consume two [PF 30 Gels](https://www.precisionhydration.com/ca/en/products/pf-30-gel/) and a banana, to reach an average carb intake of ~35g per hour across the race (including his final pre-race gel). This falls short of the [Quick Carb Calculator’s](https://www.precisionhydration.com/ca/en/products/pf-30-gel/#thecarbcalculator) recommendations (60-90g/h) for a race of this intensity and duration\n- Alexis’ ‘light’ fueling was a result of the cold conditions, as eating became a challenge when opening packets and bananas with cold hands proved nearly impossible. For future races, this is something Alexis should keep in mind and prepare for if conditions, and water temperatures, are forecast to be cold. As [Sabina](https://www.precisionhydration.com/athletes/case-studies/other/sabina-rapelli/21-05-2022/), another Envol athlete, did by decanting gels into a soft flask so they were more easily accessible\n- Looking back on the race, Alexis said “if I was to change anything I would have taken another gel”. This additional gel would have taken his intake closer to the recommendations and helped keep his energy levels up during the latter stages of the race; Alexis mentioned that things got “really tough after hitting the 3-hour mark”\n","commentsFuture":"- Alexis faced brutally cold conditions at [ÖTILLÖ Uto Swimrun]() and was pleased to get as far as he did. He tried using various strategies to cope with the cold during the race, including pouring tea down his wetsuit, before the cold and tiredness ultimately got the better of him and his partner\n- In order to maximize his performance going forwards, Alexis should be mindful of consuming enough carb, fluid and sodium to keep up with his losses, and the effort he’s exerting \n- If Alexis is to face similar tough conditions in future races, he should prepare in advance with fuel options that are more accessible (i.e. don’t require the opening of packets!)\n","commentsHydration":"- In the morning of the race, Alexis preloaded with one [PH 500 tablet](https://www.precisionhydration.com/ca/en/products/ph-500-low-calorie-electrolyte-supplement/) in 500ml/16oz of water in an attempt to ensure he was heading into the race hydrated. To execute an optimal preloading strategy, Alexis could look to increase the strength of the electrolyte drink to [PH 1500](https://www.precisionhydration.com/ca/en/products/ph-1500-low-calorie-electrolyte-supplement/) to maximize his blood volume and increase his body’s ability to retain fluid, ensuring he starts the race optimally hydrated\n- From the aid stations on course, Alexis drank two cups of tea and also poured some inside his wetsuit to warm him up. In total, this meant that he only drank ~200ml/7oz across the three hours of racing along with small amounts of water he swallowed while swimming\n- Alexis believes that he had a very low sweat rate on the day and it’s safe to assume that the cold water and air temperatures in Utö will have meant that his sodium and fluid losses during this race were small. 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