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":"Chris","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"chris-douglas","athleteLastName":"Douglas","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- With the race starting at 7:30am, Chris and Chipper ate their breakfast at around 6:15am. Not being too far out from the start of the race, Chris kept his breakfast on the lighter side, choosing to eat two chocolate croissants and he sensibly preloaded with [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) to get an extra ~15g of carbohydrates in. This meant he was on the lower end of the [general guidelines](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) which suggest that you should aim to consume 1-4g of carb per kilogram of bodyweight 1-4 hours before the race\n- In addition to his small breakfast, Chris chose to have a final carb dose by consuming a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) in the last 15 minutes before the gun went off. This is something we recommended for Chris to try after our [last race analysis](https://www.precisionhydration.com/athletes/case-studies/other/chris-douglas/26-09-2021/) because, if timed correctly, it can spare glycogen stores for later in the race\n- During the race, Chris consumed six [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) to reach an average of ~58g of carbs per hour over the race (including his final pre-race gel). This is a good step up from the ~41g/hr we saw him consume at [Swimrun Orcas Island](https://www.precisionhydration.com/athletes/case-studies/other/chris-douglas/26-09-2021/) and narrowly misses our [Quick Carb Calculator’s](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommended 60-90g/hr for a race of this length and intensity\n- Taking our advice on board, Chris aimed for 60g/hr during the race and did well to hit ~58g/hr, especially considering there are long sections of swimming during a swimrun of this nature when little to no fuel can be taken on\n- His energy levels “felt good” during most of the race, but he did feel “slightly sick” during the longest running stretch. This concerned Chris a little, and he chose not to have his final planned gel as he “couldn’t take anymore”. Chris mentioned struggling for energy in the last mile of the race, saying it was “hard work” and he put this down to not having his last gel \n- Chris was happy with his progress in his fueling intake but knows that if he’s to be able to maintain this level of carb intake throughout the whole race going forward, he will need to more frequently [practice](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) this quantity of carb ingestion at race intensity in training. This will be particularly important as the lads gear up for the longer ÖTILLÖ World Championships in Sweden later this year\n- As someone who doesn’t have a high tolerance for caffeine, Chris chooses not to consume any caffeine on race day, unlike his teammate Chipper. Caffeine can enhance some athlete’s performance but it’s not a necessity to having a good race as different people will have different tolerance and sensitivity to the effects of caffeine","commentsFuture":"- Chris and his swimrun partner, Chipper, had “great fun” at Swimrun Lake James, finishing 4th and rating their race satisfaction as 8 out of 10. Both had a robust fueling strategy leading into the race which they executed well\n- The lack of strong electrolytes impacted their intended hydration strategies, resulting in them running ‘light’ on sodium. Building towards future races, Chris is going to do some pre-race research and check what’s on course at the aid stations, as well as carry [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) in his suit \n- He’s also planning to test out his fuel intake during training sessions so that he’s more comfortable with tolerating ~60g of carb per hour over a greater duration","commentsHydration":"- Both the night before and morning of the race, Chris preloaded with one [PH 1500](https://www.precisionhydration.com/collections/1500s/) (Drink Mix) in 500ml/16oz of water to make sure he was heading into the race optimally hydrated\n- Unfortunately, Chris and Chipper weren’t sure what the on-course electrolytes would be and once they got to the first aid station they realised that it was a strong carb mix with a small amount of electrolytes. As a result, they decided to stick to plain water throughout - this was a smart move as the old adage says that you should never trying anything new on race day - but this did mean that Chris didn’t take any sodium on board during the entire race\n- Considering the warm conditions (20°C/68°F) and the fact that he’s a very salty sweater (losing 1,719mg of sodium per litre of sweat), we would expect Chris to take some sodium on board during a race of this length and intensity to keep up with his above average losses\n- Luckily, despite the lack of sodium, Chris was still able to perform well and experienced no issues such as cramping during the race. Chipper did mention that he thought Chris was struggling with the heat at times and, in hindsight, Chris agreed that he should have brought [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with him\n- Implementing this will be especially important during the Low Tide Boyz’ longer races this season, where their net losses may be considerably higher so adequate sodium and fluid replacement is necessary to avoid detrimental effects on performance\n- Chris drank a total of ~1.8L/61oz of water during the race, which equated to an average of ~495ml/hr (16oz/hr). Although we don’t have data on Chris’s sweat rate, he subjectively rated it “pretty high”, especially during the long run. Chris listened to his body, drinking to thirst throughout, and was happy with this strategy saying, “I never felt dehydrated”. His main concern was that “I wished I had salt tablets with me!”","commentsSummary":"- The Low Tide Boyz podcast co-hosts, Chris Douglas and Chipper Nicodemus, enjoyed an excellent race at Swimrun Lake James as they finished 4th in the Long Course Men’s Pairs category. The two performed well in what were warm and humid conditions (20°C/68°F, 75% relative humidity) to finish the combined 6.4km of swimming and 24.1km of running in 3 hours and 38 minutes\n- The guys have spoken to Precision Fuel & Hydration Sports Scientists Andy and Abby during two episodes of their [podcast](https://lowtideboyz.com/podcast) in which they talk about how to approach hydration and fueling for swimrun races. Chris has also been working with our Sports Science team since [Orcas Island Swimrun](https://www.precisionhydration.com/athletes/case-studies/other/chris-douglas/26-09-2021/) in 2021 and he’s made some changes to his fueling strategy as a result\n- Chris commented that he thought he and Chipper communicated more effectively about their hydration and fueling throughout this race. They set fueling reminders and checked in with each other about what they were eating and 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