{"componentChunkName":"component---plugins-precisionhydration-src-templates-case-studies-race-entry-jsx","path":"/athletes/case-studies/cycling/chris-palfreyman/23-04-2022/","result":{"data":{"allLocalIntakeRatingsJson":{"nodes":[{"title":"Green","color":"#b2bd46","description":"The sweet spot. The athlete hit their numbers as recommended by our <a href='a' target='_blank' rel='noreferrer'>Fuel & Hydration Planner.</a>"},{"title":"Amber","color":"#e9c251","description":"This intake is close to optimal but there's still room for improvement."},{"title":"Red","color":"#cb3631","description":"The athlete was quite far away from what our <a href='a' target='_blank' rel='noreferrer'>Fuel & Hydration Planner</a> would recommend in this instance."}]},"allLocalDataConfidenceJson":{"nodes":[{"title":"Poor data confidence","level":1,"description":{"childMarkdownRemark":{"html":"<p>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).</p>"}}},{"title":"Low data confidence","level":2,"description":{"childMarkdownRemark":{"html":"<p>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. </p>"}}},{"title":"Moderate data confidence","level":3,"description":{"childMarkdownRemark":{"html":"<p>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.</p>"}}},{"title":"Good data confidence","level":4,"description":{"childMarkdownRemark":{"html":"<p>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).</p>"}}},{"title":"High data confidence","level":5,"description":{"childMarkdownRemark":{"html":"<p>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.</p>"}}}]},"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-palfreyman","athleteLastName":"Palfreyman","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Chris’ fueling strategy went well, managing to reach ~79g carb per hour throughout the seven hour race (8g/h higher than our previous case study with him). Eating this amount of carb was a great effort considering the terrain he was cycling over, and certainly contributed to his reported energy levels of 9 (out of 10) \n- His fueling consisted mainly of [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/), [PF 30 Energy Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/), [PF 30 Chews](https://www.precisionhydration.com/products/pf-30-chew/) and some mini energy bars (25g carb). Consuming a large proportion of his carb through his drinks is something that Chris has done in [previous races](https://www.precisionhydration.com/athletes/case-studies/cycling/chris-palfreyman/19-09-2021/) to overcome the logistical challenges presented by gravel terrain racing \n- We’re unsure what Chris’ stance on caffeine consumption is, however, for a lot of athletes the inclusion of this into a race fueling plan is likely to reap several [ergogenic benefits](https://www.precisionhydration.com/performance-advice/hydration/does-caffeine-boost-your-performance/), both peripherally and centrally. This could be in the form of a pre-race coffee, and a couple of [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) spaced throughout the race for an additional [energy (and focus) boost](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) \n","commentsFuture":" - In general, Chris was very happy with his race, seizing the opportunity to finish 8th\n- He subjectively reported that his fueling strategy felt like it “was a massive help”, rating the intake “excellent for little old me” \n- He also mentioned that his hydration strategy was “great most of the time”, except for experiencing a few cramps. To combat this in future he’ll take some [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) in his back pocket to top up his sodium levels\n- Fueling wise, Chris was very satisfied as he knows he gets “to have another go next year with an improved strategy”. We certainly can’t wait to see the results! \n\n","commentsHydration":" - [Pre-loading](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/) using a [PH 1500 (Tablet)](https://www.precisionhydration.com/collections/1500s/) alongside his [high carbohydrate breakfast](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/), gave Chris the best chance of starting the race optimally hydrated and fueled, with his blood plasma volume nicely topped up, thus reducing the cardiovascular load of exercise \n- His fluid intake on the bike mainly consisted of four 500ml/16oz bottles of [PF 30 Energy Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) which provided him with a total of ~2000mg of sodium and ~120g of carb to sustain his energy levels and help him keep pedalling \n- He also utilised aid stations well, by picking up ~500ml/16oz water to mix with a [PH 1000 (Tablet)](https://www.precisionhydration.com/collections/1000s/) as well as one cup of Coca Cola\n- However, Chris did experience some cramping on the bike for the first time in his life, putting it down to the “relentless\" hills - he highlighted that carrying some additional [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) may be a good plan for future events to help prevent this, something which anecdotally can be a good way of keeping cramps at bay short term \n- Chris has previously determined his sweat sodium concentration via our [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/), with a result on the lower end, at 573mg/L. With this in mind, he put himself in a strong position by achieving a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) during the race of ~1,045mg/L \n- It’s worth noting that he only drank ~368ml/13oz of fluid per hour which may have contributed to the cramping he experienced. If it hadn’t been for such cool temperatures (10°C/50°F) this intake could have presented further issues associated with dehydration during his prolonged time on the trails\n","commentsSummary":"- Chris Palfreyman, a high performance triathlon coach and gravel rider, recently completed the Dirty Reiver 200km ride. This Kielder Castle based event consisted of ~3000m elevation, which certainly made for a challenging day out\n- Fueling and hydration during gravel racing is sometimes a challenging affair, especially for 7 hours in the saddle. Even so, Chris managed a largely appropriate fuel and hydration intake for his needs and despite experiencing cramps while on the bike for the first time in his life, secured a strong 8th position after a final dash to the line \n","intakeCaffeine":"{\"intake_overall_total\":\"8\",\"intake_overall_perhour\":\"1\",\"intake_bikerun_total\":\"8\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"8\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeCaffeineRating":"Red","intakeCarbRating":"Green","intakeCarbohydrate":"{\"intake_overall_total\":\"558\",\"intake_overall_perhour\":\"79\",\"intake_bikerun_total\":\"558\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"558\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeConfidence":4,"intakeFluid":"{\"intake_overall_total\":\"2580\",\"intake_overall_perhour\":\"368\",\"intake_bikerun_total\":\"2580\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"2580\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"1045\",\"intake_bikerun_relative\":\"\",\"intake_bike_relative\":\"\",\"intake_run_relative\":\"\"}","intakeRelativesodiumRating":"Green","intakeSodium":"{\"intake_overall_total\":\"2695\",\"intake_overall_perhour\":\"384\",\"intake_bikerun_total\":\"2695\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"2695\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeSodiumRating":"Green","raceCity":"Kielder","raceConditions":"Cold","raceCountry":"England","raceDate":"2022/4/23","raceDistanceBike":null,"raceDistanceOverall":200,"raceDistanceRun":null,"raceDistanceSwim":null,"raceElevationBike":null,"raceElevationOverall":3002,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":90,"racePaceBike":null,"racePaceRun":null,"racePosition":8,"racePrecipitation":"No Rain","raceResult":"Top 10","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Dirty Reiver","raceTempAvg":9,"raceTempMax":11,"raceTempMin":7,"raceTimeBike":0,"raceTimeOverall":25260,"raceTimeRun":0,"raceTimeSwim":0,"raceToplevelSport":"Cycling","raceWebsite":"https://dirtyreiver.co.uk/info/","statsAthleteQuote":"I do think the cramps inhibited me slightly, but I'm still very satisfied as I know I get to have another go next year with an improved fuelling strategy","statsBeforeRaceMenu":"[\"1 x Bowl of porridge \",\"500ml x PH 1500 (Tablet)\"]","statsBodyweight":62,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Mild cramps that I could push through","statsHydrationComments":"It was great most of the time, apart from the cramps, the hills were relentless!","statsHydrationRating":"7","statsEnergyComments":"As good as I could hope for","statsEnergyRating":9,"statsGiComments":"No discomfort whatsoever ","statsGiRating":"10","statsNormalisedPower":null,"statsPee":"No","statsPeeComments":"I did pee about 15 minutes post finish line. 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