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":"India","athleteGender":"Female","athleteSkill":"Professional","athleteSlug":"india-lee","athleteLastName":"Lee","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Given that the race didn’t begin until 10.45am, India could have eaten more before she started. She chose to eat two gluten-free bread rolls with jam. Whilst these are foods high in carbohydrates, they may not have provided enough total carbohydrate to ensure that she was starting optimally fuelled ([learn more about pre-fuelling](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/))\n- That being said, on top of her breakfast, India also consumed half of a [PF 90 Energy Gel](https://www.precisionhydration.com/products/pf-90-gel/) in the 30 minutes before the start which will have provided her with an additional ~45g of carbohydrate and been sufficient to spike her blood glucose levels, increasing carbohydrate availability in the early stages of the race, and potentially sparing glycogen stores for later \n- During the race, India took eight energy gels (23g carb per gel) to fuel her bike leg. India chooses to ride with these in a single concentrated bottle, a strategy which we see many elite athletes execute to great success. If using this method, it is important that an athlete can keep track of how much gel they are consuming per hour, so that they do not over- or under-consume carb unassumingly \n- By consuming all of the gels, India took on board a total of ~185g of carbohydrate during the bike, averaging ~92g of carb per hour - her highest rate of carbohydrate consumption in a race so far! \n- India kept this up on the run by carrying with her one [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/), which over the 1 hour and 12 minute run, meant that she consumed ~75g/h. India had executed this same run strategy at the European Champs a few weeks prior to great success and opted to stick to what is becoming a well-refined race fueling strategy\n- India rated her gut comfort a 10 out of 10 for the majority of the race, with the exception of suffering a stitch for the first lap of the run which caused her some discomfort \n- Despite India’s increased carbohydrate intake, she rated her energy levels a modest 7 out of 10 which could have been related to a number of factors not least the dehydration she incurred, the challenging elevation on the bike course and the hot and humid weather conditions \n- To aid perceived energy levels in future races, India may consider using some caffeine within her racing. She did caffeinate before the race with a mug of black coffee, but topping this up with a dose mid-race could provide an additional ergogenic boost ","commentsFuture":"- Overall, India felt her race was “wasn’t awful, but it would have been nice to do better” and rated her satisfaction with her performance a 6 (out of 10) \n- She marginally improved her sodium and fluid consumption in this race off the back of the [European Champs](https://www.precisionhydration.com/athletes/case-studies/triathlon/india-lee/26-06-2022/), but could still benefit from further dialing this in and remembering to be mindful of her hydration needs in-race \n- What was very positive from this race was India’s increase in carbohydrate consumption, and the minimal impact this had upon her gut comfort ","commentsHydration":"- India started her race day by drinking 500ml/16oz of [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) ensuring that she was well-hydrated on the start line (learn more about [preloading](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/))\n- In India’s previous race at the [IM 70.3 European Championships](https://www.precisionhydration.com/athletes/case-studies/triathlon/india-lee/26-06-2022/), she drank very little (just 120ml/4oz per hour) and managing her fluid and sodium needs better during her upcoming races was a recommendation, particularly in warmer race conditions - which Edmonton delivered as temperatures reached ~26℃/79°F\n- Having had a solid swim, India started the 80km bike course in 11th place with two pre-prepared bottles. One bottle contained a concentrated gel mix, whilst the other was filled with [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/). In total, she thinks that she drank ~250ml/8oz of the strong electrolyte drink and ~500ml/16oz of plain water which she picked up from on-course. This meant her average fluid consumption was just ~327ml/11oz per hour on the bike, a low fluid intake for the hot conditions\n- On the four-lap run, as the temperature continued to creep up, and India’s sweat rate with it, we saw her drink a greater volume. She estimated that she drank a total of ~800ml/27oz of water from the eight aid stations (~100ml/3oz per cup) as well as ~100ml/3oz of [PH 1000 (Tablet)](https://www.precisionhydration.com/products/ph-1000-low-calorie-electrolyte-supplement/) which was also available on-course. Together, this totalled ~900ml/30oz, an average of ~750ml/25oz per hour\n- Typically, India has reported “not being a big sweater” but in this race felt that her sweat rate was high by her standards. It’s important that an increased sweat rate is matched by an uptick in fluid consumption, and whilst on average India did drink more per hour in this race than we’ve seen her consume [before](https://www.precisionhydration.com/athletes/case-studies/triathlon/india-lee/26-06-2022/), for the hot and humid conditions, it was most likely not enough\n- This was reflected in how India felt during the race, commenting afterwards that she felt “a bit of cramp towards the end of the bike” and slightly “woozy” at the tail end of the run. She thinks she did “just enough” to get through the 100km but knows that she could have done better, ultimately rating the appropriateness of her hydration strategy just a 3 out of 10 \n- Some of the fluids India drank did contain a high concentration of sodium but unfortunately she wasn’t drinking enough of them to have too much impact on her sodium replacement. Whilst India isn’t a salty sweater, losing just 635mg of sodium per litre of sweat, in a long, hot race, sodium losses can accumulate when athletes are pushing themselves to the limit \n- Going forwards in long races, India should target ‘optimizing’ her sodium and fluid intake, as opposed to just trying to scrape by","commentsSummary":"- The inaugural PTO Canadian Open saw a stacked female field toe the line in Edmonton. With prize money up for grabs for the Top 20, the stakes were high and the racing was fierce\n- Precision Fuel & Hydration Ambassador, India Lee, finished the 100km course in 17th, clocking an overall time of 3 hours and 45 minutes \n- When it comes to her race nutrition strategy, India has been focussing on increasing her carbohydrate intake, having under-fueled some of her [previous performances](https://www.precisionhydration.com/athletes/case-studies/triathlon/india-lee/12-10-2021/)\n- In this race, India consumed her greatest in-race carbohydrate intake, whilst maintaining good gastrointestinal comfort, something which bodes very well for the future and is a testament to the [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut) she has been doing in her key training sessions","intakeCaffeine":"{\"intake_overall_total\":0,\"intake_overall_perhour\":0,\"intake_bikerun_total\":0,\"intake_bikerun_perhour\":0,\"intake_bike_total\":0,\"intake_bike_perhour\":0,\"intake_run_total\":0,\"intake_run_perhour\":0}","intakeCaffeineRating":"Amber","intakeCarbRating":"Green","intakeCarbohydrate":"{\"intake_overall_total\":\"320\",\"intake_overall_perhour\":\"85\",\"intake_bikerun_total\":\"275\",\"intake_bikerun_perhour\":\"86\",\"intake_bike_total\":\"185\",\"intake_bike_perhour\":\"92\",\"intake_run_total\":\"90\",\"intake_run_perhour\":\"75\"}","intakeConfidence":4,"intakeFluid":"{\"intake_overall_total\":\"1650\",\"intake_overall_perhour\":\"440\",\"intake_bikerun_total\":\"1650\",\"intake_bikerun_perhour\":\"513\",\"intake_bike_total\":\"750\",\"intake_bike_perhour\":\"372\",\"intake_run_total\":\"900\",\"intake_run_perhour\":\"750\"}","intakeFluidRating":"Amber","intakeRelativesodium":"{\"intake_overall_relative\":\"382\",\"intake_bikerun_relative\":\"382\",\"intake_bike_relative\":\"708\",\"intake_run_relative\":\"111\"}","intakeRelativesodiumRating":"Amber","intakeSodium":"{\"intake_overall_total\":\"631\",\"intake_overall_perhour\":\"168\",\"intake_bikerun_total\":\"631\",\"intake_bikerun_perhour\":\"196\",\"intake_bike_total\":\"531\",\"intake_bike_perhour\":\"263\",\"intake_run_total\":\"100\",\"intake_run_perhour\":\"83\"}","intakeSodiumRating":"Amber","raceCity":"Edmonton","raceConditions":"Hot and Humid","raceCountry":"Canada","raceDate":"2022/7/23","raceDistanceBike":80,"raceDistanceOverall":100,"raceDistanceRun":18,"raceDistanceSwim":2,"raceElevationBike":760,"raceElevationOverall":null,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":79,"racePaceBike":"01:31","racePaceRun":"04:03","racePosition":17,"racePrecipitation":"No Rain","raceResult":"Top 20","raceSecondlevelSport":"Middle distance","raceSportSubcategory":"PTO Canadian Open","raceTempAvg":24,"raceTempMax":26,"raceTempMin":20,"raceTimeBike":7304,"raceTimeOverall":13504,"raceTimeRun":4375,"raceTimeSwim":1721,"raceToplevelSport":"Triathlon","raceWebsite":"https://protriathletes.org/events/pto-tour/canadian-open/","statsAthleteQuote":"It wasn't an awful race but I would have liked to have done better","statsBeforeRaceMenu":"[\"2 x Gluten free bread rolls with jam\",\"500ml x PH 1500 (Tablet)\",\"1 x Mug of black coffee\"]","statsBodyweight":62,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Twinges but not full-on cramps","statsHydrationComments":"I know I didn't get enough fluid and could have done better. Towards the end I was feeling a bit lightheaded","statsHydrationRating":"3","statsEnergyComments":null,"statsEnergyRating":7,"statsGiComments":"I had a stitch for the first lap of the run","statsGiRating":"7","statsNormalisedPower":null,"statsPee":null,"statsPeeComments":null,"statsPreRaceMenu":"[\"0.5 x PF 90 Gel\"]","statsRaceBikeMenu":"[\"500ml x Plain water\",\"250ml x PH 1500 (Tablets)\",\"8 x Energy gel (23g carb)\"]","statsRaceRunMenu":"[\"800ml x Plain water\",\"100ml x PH 1000 (Tablets)\",\"1 x PF 90 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