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":"Matt","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"matt-page","athleteLastName":"Page","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Matt’s primary focus for this ride from a fueling perspective was to [train his gut](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) for the quantity of carbohydrates he aims to consume during his NC500 attempt, which will likely be ~120g per hour\n- He planned to hit this impressive carb intake during three distinct sections, separated by a short period of lower fuel consumption to allow his stomach to “recover”\n- During the first and third high-carb sections (3.5 and 3 hours respectively), Matt relied solely on the PF&H products that he was carrying, consuming something containing 30g of carb every ~20 minutes\n- In the second, 4.5 hour interval, he relied almost exclusively on “real foods” from planned stops to get the majority of his calories. This included a plethora of chocolate bars, brownies, sausage rolls and even a double espresso for an extra caffeine hit \n- Whilst the caloric intake of these foods wasn’t small, the quantity of carbohydrates was relatively low, which may explain why he “felt low on energy when riding some steep, more intense sections”. Every gram of fat provides around nine calories, whereas each gram of carbohydrate only provides around four calories, which is why the phrase often used by endurance athletes “calories are calories”, isn’t all that accurate, as Matt found out when trying to hit his hourly carbohydrate target \n- Post-ride analysis also revealed that whilst he was targeting 120g/h for each section, he actually hit closer to 100g/h during the first and third sections, and ~73g per hour during the second “real food” section\n- Along with the likely lower-than-planned carb content of the “real foods”, his plan to eat something every 20 minutes would have only provided ~90g carb per hour, so he would have needed to drink almost a full 500ml (16oz) bottle of [PF 60 Drink Mix](https://www.precisionhydration.com/products/pf-60-drink-mix/) per hour to hit his target. With temperatures being so low (~4℃ / 39℉) and almost constant rain, Matt’s desire to drink was somewhat suppressed, which subsequently impeded his carb intake\n- This could be something for Matt to consider when preparing for his NC500 record attempt, as weather conditions along the Scottish highlands route can be quite variable\n- It’s important to also consider Matt’s body weight. At ~57kg (125lbs) targeting 120g/h would be more than 2g per kg of bodyweight. He reported good energy levels and no gastrointestinal discomfort during the first and third segments, showing that ~100g/h is both comfortable and provides adequate energy availability. Matt should aim to trial this intake at the higher intensity planned for the NC500\n","commentsFuture":"- In all, Matt executed an impressive fueling and hydration strategy over such a long duration, which is a testament to his rigorous [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) and race-simulation rides\n- Whilst the intensity of this ride wasn’t as high as his NC500 attempt, it was a solid stepping stone and training stimulus, and he experienced little-to-no gastrointestinal distress which is promising\n- Considering the weather conditions when deciding how much carbohydrates to get from fluids will be an important food-for-thought for Matt, and was one of the many lessons he said he learned during this epic ride","commentsHydration":"- Matt knew that dehydration could be an issue during this event as he was entirely self-supported, and places to fill up bottles were sparse. He prepared for this by attempting to [preload](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, adding a [PH 1000 (Tablet)](https://www.precisionhydration.com/products/ph-1000-low-calorie-electrolyte-supplement/) to 500ml (16oz) of water and drinking it alongside his breakfast. We’d usually recommend a slightly stronger concentration (e.g. [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/)) to achieve the desired expansion of his blood plasma volume and ensure he was starting optimally hydrated\n- Matt’s fluid intake during the ride then aimed to both top up his carb intake, with four 500ml (16oz) bottles with 1.5 x servings of [PF 60 Drink Mix](https://www.precisionhydration.com/products/pf-60-drink-mix/) in each, and to help prevent dehydration with a further ~1.8L (42oz) of plain water\n- We don’t actually know Matt’s sweat sodium concentration, but based on his subjective feedback, and data collected from some of his previous ultra-distance rides, it’s likely that his losses aren’t particularly high. Throughout this ride, the fluid he consumer contained an average of ~910mg of sodium per litre (mg/32oz), and as he mentioned “feeling quite thirsty towards the end”, it’s possible that he was overdoing the sodium slightly\n- His overall fluid intake wasn’t particularly high at ~330ml (11oz) per hour across the 11 hours 40 minutes, so increasing this might have helped reduce his thirstiness in the latter stages\n","commentsSummary":"- Matt completed this audax in biblical weather conditions around west Wales as part of his qualification for [Paris-Breast-Paris](https://www.paris-brest-paris.org/en/home_/), an epic 1,200km self-supported bike race in August 2023\n- This relatively “short” 300km audax also formed part of his preparation for his 2023 record attempt around the [North Coast 500](https://www.northcoast500.com/) in Scotland 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