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":"Jack","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"jack-hutchens","athleteLastName":"Hutchens","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Before the race, Jack had his usual pre-race breakfast of oats, banana, peanut butter and some dark chocolate. This [carb-rich meal](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) will have given his glycogen stores a final top-up in the hours before the race\n- Jack planned to have a final ‘glycogen hit’ ~15 minutes before the swim start by taking a [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/), but due to the start being delayed this ended up being more like 35 minutes beforehand\n- On the bike he split six [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) into two 500ml/16oz bottles (three in each), and carried a spare [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) just in case he needed it. As it happened, he couldn’t quite get all the gels out of his bottles, so took his spare gel based on the assumption that he’d probably been unable to get ~30g of carbs out of his bottles\n- Jack felt great throughout the whole bike, averaging ~101g of carb per hour, and headed onto the run with confidence that he could produce a solid performance \n- As soon as he started running he took a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) to top up his glucose levels and help [reduce his perception of effort](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/)\n- At ~7km Jack started to experience a slight “head-fuzz” which progressed into the feeling of “[bonking](https://www.precisionhydration.com/performance-advice/nutrition/how-to-avoid-bonks-hunger-flats-hunger-knocks/)”. In the moment, he thought it couldn’t have been due to lack of fuel as he’d done such a good job throughout the bike\n- By kilometre eight he felt so bad and his energy levels were so low he decided to step off course and call it a day. By this point the rest of the field were already pulling away from him as his pace had slowed, therefore his motivation to continue was low\n- During this style of racing, athletes are typically burning more energy than they’re able to consume. Because of this, going ~30 minutes without having anything and running at a high intensity could have depleted his glycogen stores enough to cause this “[bonk](https://www.precisionhydration.com/performance-advice/nutrition/how-to-avoid-bonks-hunger-flats-hunger-knocks/)”\n- In the future, perhaps Jack could try taking a small amount of carb in more frequent doses throughout the run, in an attempt to prevent this sudden drop off in energy levels\n","commentsFuture":"- In summary, Jack had a disappointing end to what was otherwise an encouraging race. He proved his fitness and ability are good enough to mix it on the swim and bike, but wasn’t able to show it on the run due to dwindling energy levels\n- In future races, Jack could consider 'drip-feeding' his carb on the run to help avoid this crash in energy levels. Perhaps using a [Supersapiens](https://www.supersapiens.com/en-GB/) continuous glucose monitor could help achieve more stable blood glucose levels as opposed to peaks and troughs\n- Despite the DNF, Jack can take lots of positives from this race, and he remained positive that his rookie professional season was still on track\n","commentsHydration":"- Jack [preloaded](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/) his sodium levels by drinking ~500ml/16oz of [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) the night before and the morning of the race. This will have encouraged a greater degree of fluid retention, thus enhancing his hydration status pre-race\n- During the bike, Jack had two 500ml/16oz bottles with gels in, topped up with ~350ml/12oz of water and one [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) sachet. Jack also took a 500ml/16oz and a 1L/32oz bottle, each with one [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) sachet in\n- This gave him a total sodium intake of ~3,000mg, which when mixed in ~2.2L/74oz gave him a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~1,364mg per litre. Whilst we don’t currently know Jack’s sweat sodium concentration, he didn’t experience any cramps, headaches or dips in performance, perhaps indicating that adequately replaced a good proportion of his sweat losses\n- On the run, Jack had three electrolyte capsules which contained ~100mg of sodium each. He also grabbed two cups of water. Of course he only ran for ~8km and so a total fluid intake of ~160ml/5oz and a total sodium intake of ~300mg are understandably lower than expected\n- Jack felt a bit thirsty at the start of the run, perhaps indicating his sodium intake was a bit high on the bike, particularly as the temperatures were mild (~13-20℃/55-68℉)","commentsSummary":"- Jack is a professional triathlete in his rookie season who’s come to the sport from a swimming and running background, but that’s not to say he’s not a mean cyclist too\n- Unfortunately, he suffered a drop in energy on the run and as he plans to race a few more times this season, he opted to step off the course around eight kilometres into the run and the day ended in a DNF\n- Until this point, Jack had fueled and hydrated well, with top-eight swim and bike splits. 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I started the run and I got a stitch","statsGiRating":"10","statsNormalisedPower":null,"statsPee":"No","statsPeeComments":null,"statsPreRaceMenu":"[\"1 x PF 30 Gel\"]","statsRaceBikeMenu":"[\"2L x PH 1500 (Drink Mix)\",\"6 x PF 30 Gel\"]","statsRaceRunMenu":"[\"160ml x Plain water\",\"1 x PF 30 Caffeine Gel\",\"3 x Electrolyte capsules (100mg 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