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":"Justin","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"justin-metzler","athleteLastName":"Metzler","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Justin ate his usual pre-race [carb-rich breakfast](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) alongside a coffee and took one [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) ~15 minutes before the start. This consumption will have ensured Justin was starting with his liver glycogen levels full and blood glucose levels high, a strategy which can aid muscle glycogen sparing \n- Justin uses [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) in his bottles as the backbone of his plan and then takes a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) or [PF 30 Chew](https://www.precisionhydration.com/products/pf-30-chew/) every ~30 minutes - usually in that order! \n- On the bike, he also picked up two bottles (1.5L/48oz) of the on-course energy drink (~84g carb total). He did similar on the run, getting a proportion of his carb from the on-course drinks options, on top of his flasks of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) and five [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/)\n- Overall, across the whole race, including the final pre-race [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), Justin averaged ~110g of carb per hour. Whilst the general carbohydrate recommendations for a race of this intensity and duration is ~90g per hour, there is evidence to suggest that some elite athletes can tolerate carbohydrate intakes of [up to 120g per hour](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/) and this is certainly something we’ve seen Justin repeatedly manage without any GI distress \n- In this race, Justin’s carb intake broke down into an impressive ~136g/h on the bike and ~96g/h on the run. It could be argued that Justin’s intake on the bike was too great, and Justin understands that he was more than likely very close to his limit, but that being said, Justin said “I had no GI distress at any point”\n- In addition, Justin said he had “great energy throughout the day” and so with his fueling strategy, Justin may not have been far off getting it right. That being said, going forwards, it would be great if he can feel as though he is following a clearer plan on the run leg, rather than in “problem mitigation mode” where he feels unsure of what he’s taking and when, and whether he’s making the right choices\n","commentsFuture":"- Moving forwards from the race, Justin is planning to test himself over the full distance again in a few weeks time, and is going to work on mitigating the cramping he experienced by adjusting his leg strength training \n- Should Justin be able to prevent this cramping in his racing, he can avoid his reactive use of sodium\n- Justin’s total intakes in the race were good and mostly appropriate for the conditions and effort he exerted. For future full-distance races, Justin and the team are going to look into refining his plan on the run so that he feels more confident in the plan he’s executing ","commentsHydration":"- Justin started his race day by drinking ~800ml/26oz [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/), ~100ml/3oz plain water and a coffee. This pre-race routine helps ensure he is starting the race in a well-hydrated state with his fluid and sodium levels topped up. Justin also drinks ~500ml/16oz of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) the night before the event to further optimise his hydration status \n- Justin started the bike leg with two 750ml/24oz bottles, each filled with three scoops of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) (1.5 servings) and one [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/). Alongside this, he had also intended to fill his downtube bottles with the same products \n- In a cruel twist, these bottles broke the day before the race so Justin had to adapt and chose to place two 750ml/24oz bottles in the on-course ‘special needs’ area instead. He would then be able to pick these up when heading out onto the second lap of the bike course \n- Whilst riding, he also picked up two 750ml/24oz bottles of the on-course energy drink and ~1.5L/48oz of plain water\n- In total this meant that Justin drank ~6L/202oz of fluid on the bike which averaged ~1.35L/45oz per hour. This is a high fluid consumption but falls in line with what we’ve seen him drink before, especially in hot conditions (~26℃/79℉ average temperature)\n- What is important is that Justin said “I felt hydrated all day and never forced the eating or drinking” which does suggests that he was never aggressively trying to drink, only drinking as he felt he needed \n- On the run, Justin ran out of the second transition with a 500ml/16oz flask containing a serving of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) and then, at the special needs station around the halfway point, picked up a 750ml/24oz bottle containing a further 1.5 servings of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) and one sachet of [PH 1500](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/). On top of this, he drank a mixture of water, Red Bull, Coca Cola and the on-course energy drink mix to supplement his hydration requirements \n- Justin supplemented with a high intake of sodium in this race, consistently drinking fluids with a high sodium concentration, as well as taking 4-5 [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) on both the bike and run \n- In addition to this, he aggressively used a salt lick (estimated ~1,500mg of sodium) to mitigate the cramp-like feeling he started to experience on the bike and keep it at bay \n- On average, Justin’s sodium and fluid intake equated to a high [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~1,667 milligrams of sodium per litre, which corroborates the conclusion that Justin’s experience with cramping on the bike and run was most likely due to muscular fatigue and excessive load as opposed to being directly related to an issue in his race nutrition strategy","commentsSummary":"- After an impressive win at [IRONMAN 70.3 Oregon](https://www.precisionhydration.com/athletes/case-studies/triathlon/justin-metzler/03-07-2022/) three weeks prior, professional triathlete, Justin Metzler, took to the start line again at IM Lake Placid, New York\n- This was Justin’s first full distance race since suffering terrible stomach cramps at the IM World Championships earlier in the year as a result of over-consuming carbohydrate \n- Having worked with the Sports Science team for some months, Justin has a robust plan which he executes confidently in 70.3 races but this was the first test of the new plan over double the distance \n- Justin finished fourth but said “that hardly tells the full story” going on to say that he had his “lifetime best race for about 95%”. He in fact led for the majority of the day but it ended with him having to run-walk the last 10 kilometres due to debilitating cramp-like feelings in his quads, which led to him dropping down the positions. Rather than being a direct result of his race nutrition strategy, Justin felt that what crippled him was “a recurring issue of complete muscular breakdown/fatigue”\n- That being said, he felt there was some room for improvement with his strategy and that, in particular on the run, he was in “problem mitigation mode” as opposed to feeling comfortable in what he needed to take and when","intakeCaffeine":"{\"intake_overall_total\":\"740\",\"intake_overall_perhour\":\"88\",\"intake_bikerun_total\":\"640\",\"intake_bikerun_perhour\":\"85\",\"intake_bike_total\":\"300\",\"intake_bike_perhour\":\"68\",\"intake_run_total\":\"340\",\"intake_run_perhour\":\"110\"}","intakeCaffeineRating":"Green","intakeCarbRating":"Amber","intakeCarbohydrate":"{\"intake_overall_total\":\"926\",\"intake_overall_perhour\":\"110\",\"intake_bikerun_total\":\"896\",\"intake_bikerun_perhour\":\"119\",\"intake_bike_total\":\"602\",\"intake_bike_perhour\":\"136\",\"intake_run_total\":\"295\",\"intake_run_perhour\":\"96\"}","intakeConfidence":3,"intakeFluid":"{\"intake_overall_total\":\"7900\",\"intake_overall_perhour\":\"935\",\"intake_bikerun_total\":\"7900\",\"intake_bikerun_perhour\":\"1051\",\"intake_bike_total\":\"6000\",\"intake_bike_perhour\":\"1353\",\"intake_run_total\":\"1900\",\"intake_run_perhour\":\"616\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"1667\",\"intake_bikerun_relative\":\"1667\",\"intake_bike_relative\":\"1424\",\"intake_run_relative\":\"2435\"}","intakeRelativesodiumRating":"Amber","intakeSodium":"{\"intake_overall_total\":\"13168\",\"intake_overall_perhour\":\"1558\",\"intake_bikerun_total\":\"13168\",\"intake_bikerun_perhour\":\"1752\",\"intake_bike_total\":\"8542\",\"intake_bike_perhour\":\"1927\",\"intake_run_total\":\"4626\",\"intake_run_perhour\":\"1500\"}","intakeSodiumRating":"Amber","raceCity":"New York","raceConditions":"Hot","raceCountry":"USA","raceDate":"2022/7/24","raceDistanceBike":180.2,"raceDistanceOverall":226.2,"raceDistanceRun":42.2,"raceDistanceSwim":3.8,"raceElevationBike":null,"raceElevationOverall":null,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":60,"racePaceBike":"01:29","racePaceRun":"04:24","racePosition":4,"racePrecipitation":"No Rain","raceResult":"Top 5","raceSecondlevelSport":"Full distance","raceSportSubcategory":"IRONMAN® Lake Placid","raceTempAvg":26,"raceTempMax":27,"raceTempMin":18,"raceTimeBike":16004,"raceTimeOverall":30448,"raceTimeRun":11130,"raceTimeSwim":3032,"raceToplevelSport":"Triathlon","raceWebsite":"https://www.ironman.com/im-lake-placid","statsAthleteQuote":"I had to manage some light pre-cramps for most of the day. They started around 85 miles on the bike and had them from that point onwards including the entire marathon.","statsBeforeRaceMenu":"[\"0.75 x Cup of oats with honey, whey protein, and almond butter\",\"1tbsp x Chia seeds\",\"1 x Coffee \",\"100ml x Plain water\",\"750ml x PH 1500 (Drink Mix)\"]","statsBodyweight":null,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Twinges but not full-on cramps","statsHydrationComments":"I felt hydrated all day","statsHydrationRating":"9","statsEnergyComments":null,"statsEnergyRating":null,"statsGiComments":"No GI distress at any point","statsGiRating":"9","statsNormalisedPower":null,"statsPee":null,"statsPeeComments":null,"statsPreRaceMenu":"[\"1 x PF 30 Caffeine Gel\"]","statsRaceBikeMenu":"[\"1.5L x Plain water\",\"5 x PH Electrolyte Capsule\",\"3 x PF 30 Gel\",\"3 x PF 30 Caffeine Gel\",\"3L x PF Carb & Electrolyte Drink Mix mixed with PH 1500 (Drink Mix)\",\"3 x PF 30 Chews\",\"1.5L x Energy drink (22g 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