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":"Damian","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"damian-hall","athleteLastName":"Hall","carbRecPre":"30g","carbRecDuring":"30-60g","commentsFueling":"- Damian prepared for the race by eating a [carb-rich breakfast](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/), this time consisting of a bowl of porridge and a banana, to top up his glycogen stores before the race started at 8:00am on the Sunday\n- For the next 3-4 days, Damian had to be self-supported; carrying his food and fluid with him until he reached each checkpoint (roughly every 8 hours) to collect more supplies, rest and regroup before hitting the trails again\n- Throughout the race, Damian ate a range of foods, including pasta, porridge, rice, [a variety of energy bars, energy gels, chews](https://www.precisionhydration.com/performance-advice/nutrition/energy-product-carb-types-review/), biscuits, crisps and sweets. Using such a wide range of products is important during extremely long races to avoid flavour fatigue, while continuing to get high levels of carbohydrate on board\n- Damian included real foods, such as lasagne and pizza, in his intake during the race. As he is racing at a much lower intensity than in shorter races, these are a good choice as they’re easily digested, give the body some needed sustenance over the 52-hour period and are often more satisfying to eat\n- Damian hit an average of ~38g of carbohydrate per hour. Considering the duration and intensity of this race, this is a decent carb intake, within the [Quick Carb Calculator’s](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommendations of 30-60g/hr, but lower than his pre-race target of 60g/hr \n- Breaking Damian’s intake down by checkpoints, we can get a more detailed picture of where he consumed more or less fuel. Damian started well, consuming over ~50g/hr between the start and checkpoint 1, and then between checkpoints 2 and 3 (end of day 1). He dropped below ~40g/hr for the rest of the race, with a large dip to ~15g/hr between hours 35 and 45\n- These fluctuations in carb consumption are to be expected during such a long race where athletes are racing through the night with little-to-no sleep, but we would recommend Damian stay within the [recommended range](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) (above 30g/hr) to avoid going for extended parts of the race without fueling\n- Damian knew that “in races of this length, energy levels are inevitably harder to control” and he did experience a few dips “when sleep deprivation kicked in”. But, overall he rated his energy levels as an 8 out of 10 \n- One thing he used to combat tiredness and offset fatigue was [caffeine](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/). Damian took on a consistent dose throughout the race, using caffeinated gum and chews. Given caffeine has a half life of ~4-5 hours, during long races lasting over 24 hours, this technique to ‘drip-feed’ caffeine is a good one as it helps athletes avoid major dips and spikes in caffeine levels","commentsFuture":"- In his third time competing in the Spine Race, Damian started off brilliantly, following his hydration and fueling strategy closely and mentioned that he was “feeling sensational” during these early stages. Unfortunately, when leading the race with ~24 hours to go, Damian had to stop due to a groin injury he picked up during the first night\n- Despite not ending the race how he would’ve liked, Damian was happy with his performance and rated his race satisfaction as 7 out of 10\n- For an event of this length, Damian’s executed a strong fueling and hydration strategy, relying on a range of real foods and energy products to fuel him well for over 52 hours; on average falling within the recommended range of carbohydrate \n- Not discouraged, Damian will be returning to the Pennine Way and has already signed up for the 2023 Spine Race. We can’t wait to see what the outcome will be when injury doesn’t hinder him!","commentsHydration":"- Over the two days, Damian drank water, [PH 1000](https://www.precisionhydration.com/collections/1000s/), chocolate milk, energy drink mix and MANY cups of tea! The estimated total volume of fluid he drank was ~11.5L/390oz which equates to an average of ~219ml/7oz per hour over the race\n- During a race of this length, the advice is to primarily drink to thirst. As a very experienced athlete competing in his third Spine Race, Damian did this well by listening to his body and adjusting how much he was drinking depending on the conditions and section of the race. For example, he drank less overnight when the conditions were cooler, and therefore his [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/), and overall fluid needs were lower\n- Before the race, Damian [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/) with ~300ml/10oz of [PH 1000](https://www.precisionhydration.com/collections/1000s/). This is a good strategy to boost his blood plasma volume and make sure he’s starting hydrated, but we would recommend he uses the [PH 1500](https://www.precisionhydration.com/collections/1500s/), which contains a stronger relative sodium concentration, as this will help maximise the benefit of this preload\n- Damian got sodium on board during the race predominantly from [PH 1000](https://www.precisionhydration.com/collections/1000s/) and from some of the food he ate. His average sodium consumption was ~214mg/hr, which in relation to the fluid he drank meant the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of his intake was ~975mg/L. Being a ‘salty sweater’, with a sweat sodium concentration of 1146mg/L, Damian did well to continue to replace a high proportion of his losses over the race\n- Damian did experience some slight twinges of [cramp](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/) during the first night so decided to take on some [electrolyte capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with the aim to stave them off. Anecdotally, this can be an effective strategy to keep cramping at bay, and it seemed to work well for Damian in these circumstances as he never felt them again\n- Damian said his “hydration was always going to be compromised to an extent, especially as the race went on and availability of fluids was scarcer”. But, he stopped where he could for water and tea, was happy with his hydration strategy and didn’t feel it held him back. He also mentioned peeing plenty throughout the race, mainly for the first 24 hours, which suggests he didn’t under hydrate\n","commentsSummary":"- Damian was leading the Spine Race until a groin injury forced him to stop after 52 hours and 35 minutes of racing. Despite the [DNF](https://www.precisionhydration.com/performance-advice/motivation/when-to-dnf-not-finish-training-session-or-race/), Damian was happy with the race and said “I’m thrilled with how I ran and how I felt, but obviously not happy with how things ended”\n- Before the race, Damian outlined his fueling and hydration strategy which involved consuming around 60g of carbohydrate per hour and to drink water, [PH 1000](https://www.precisionhydration.com/collections/1000s/) and tea over the course of the 80-85 hours he predicted he’d be racing for","intakeCaffeine":"{\"intake_overall_total\":\"1390\",\"intake_overall_perhour\":\"26\",\"intake_bikerun_total\":\"1390\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"1390\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeCaffeineRating":"Green","intakeCarbRating":"Green","intakeCarbohydrate":"{\"intake_overall_total\":\"1989\",\"intake_overall_perhour\":\"38\",\"intake_bikerun_total\":\"1989\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"1989\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeConfidence":2,"intakeFluid":"{\"intake_overall_total\":\"11525\",\"intake_overall_perhour\":\"219\",\"intake_bikerun_total\":\"11525\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"11525\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"975\",\"intake_bikerun_relative\":\"\",\"intake_bike_relative\":\"\",\"intake_run_relative\":\"\"}","intakeRelativesodiumRating":"Green","intakeSodium":"{\"intake_overall_total\":\"11236\",\"intake_overall_perhour\":\"214\",\"intake_bikerun_total\":\"11236\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"11236\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeSodiumRating":"Green","raceCity":"Edale","raceConditions":"Cold","raceCountry":"England","raceDate":"2022/1/9","raceDistanceBike":null,"raceDistanceOverall":289,"raceDistanceRun":null,"raceDistanceSwim":null,"raceElevationBike":null,"raceElevationOverall":null,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":85,"racePaceBike":null,"racePaceRun":null,"racePosition":null,"racePrecipitation":"No Rain","raceResult":"DNF","raceSecondlevelSport":"Ultra","raceSportSubcategory":"The Spine Race (DNF)","raceTempAvg":5,"raceTempMax":9,"raceTempMin":2,"raceTimeBike":0,"raceTimeOverall":189316,"raceTimeRun":0,"raceTimeSwim":0,"raceToplevelSport":"Running","raceWebsite":"https://thespinerace.com/","statsAthleteQuote":"I am thrilled with how I ran and how I felt, but obviously not happy with how things ended","statsBeforeRaceMenu":"[\"1 x Bowl of porridge\",\"1 x Banana\",\"2 x Cups of tea\",\"300ml x PH 1000 (Tablet)\"]","statsBodyweight":null,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Twinges but not full-on cramps","statsHydrationComments":"Hydration was always going to be compromised to an extent, especially as the race went on and availability of fluid was scarcer","statsHydrationRating":"7","statsEnergyComments":"On something this long it's inevitably harder to control, especially when sleep deprivation kicks in. There were some small lulls on the first night and some tiredness approaching the check point, likely from lack of sleep","statsEnergyRating":8,"statsGiComments":"No issues at all","statsGiRating":"10","statsNormalisedPower":null,"statsPee":"Yes","statsPeeComments":"I was peeing plenty in the first 24 hours. Less so after that as fluid intake inevitably lessened","statsPreRaceMenu":"[\"1 x PF 30 Gel\"]","statsRaceBikeMenu":"[\"1.5L x Plain water\",\"2.5L x PH 1000 (Drink Mix)\",\"2 x PH Electrolyte Capsule\",\"750ml x PF Carb & Electrolyte Drink Mix\",\"5 x PF 30 Gel\",\"2 x PF 30 Chews\",\"3.75L x Black Tea\",\"700ml x Energy Drink Mix (35g carb)\",\"800ml x Chocolate milk (5g carb)\",\"500ml x Lemonade\",\"2 x Hard boiled sweet\",\"32 x Jelly sweets\",\"5 x Energy bar (23g carb)\",\"5 x Energy bar (30g carb)\",\"Energy bar (40g carb)\",\"Energy gel (45g carb)\",\"3 x Nutbutter (5g carb)\",\"5 x Oat biscuits (6g carb)\",\"3 x Packet of crisps (14g carb)\",\"3 x Caffeine gum (100mg caffeine)\",\"Caffeine chew (85mg caffeine)\",\"300ml x Lentil soup\",\"2 x Dehydrated meals\",\"0.5 x Jackfruit pizza\",\"4 x Handful of nuts\",\"3 x Vegan lasagne\",\"2 x Cheese and pickle bagel\",\"5 x Mini brownie\",\"1 x Flapjack (23g carb)\",\"1 x Mince Pie\",\"1 x Plate of tofu and rice\",\"1 x Bowl of 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