{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/angela-naeth/13-06-2024/","result":{"data":{"entry":{"index":312,"athleteFirstName":"Angela","athleteLastName":"Naeth","athleteSlug":"angela-naeth","athleteGender":"Female","athleteSkill":"Professional","athleteAgegroup":"FPRO","athleteImage":null,"raceStrava":null,"raceDate":"2024/06/13","raceToplevelSport":"Cycling","raceSecondlevelSport":"Road","raceSportSubcategory":"Transpyr Backroads","raceImportance":null,"raceCity":"Vielha","raceCountry":"Spain","raceStarttime":"08:00","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Cold","racePrecipitation":"Rain","raceTempMin":3,"raceTempMax":5,"raceTempAvg":4,"raceHumidity":89,"raceHeatindex":null,"raceDistanceOverall":112,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":2475,"raceElevationBike":null,"raceElevationRun":null,"racePosition":1,"raceResult":"1st","raceTimeOverall":18462,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Green","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"800-1200","intakeCarbRecco":90,"intakeFluidRecco":"250-750","intakeBeforeCarb":"TRUE","intakePreloadCarb":"FALSE","intakePreloadSodium":"FALSE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":1085,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":10,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":10,"statsEnergyComments":"I made sure to always have food and fuel with me and consumed at least 100g of carb per hour on the rides, taking in something every 25-30 minutes.","statsHydrationRating":10,"statsHydrationComments":"Even in the wet, freezing cold temperatures, I found my strategy to be simple and easy to use every day. It worked great, and I only had to pee once during each stage.","statsRaceSatisfaction":10,"statsBeforeRaceMenu":"[\"2 x Bread with nut butter, honey\",\"1 x Coffee\"]","statsPreRaceMenu":null,"statsRaceBikeMenu":"[\"1L x Water mixed in with PH 1500 (Drink Mix)\",\"2L x PH 1500 (Drink Mix)\",\"3 x PF 30 Gel\",\"2 x PF 30 Caffeine Gel\",\"1 x PF 300 Flow Gel\",\"3 x PF 30 Chew\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"Angela’s time spent [training her gut](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) to tolerate more carb paid off significantly, as she comfortably stomached ~117 grams per hour during this stage of the [Transpyr Backroads](https://road.transpyr.com/en/). Because of the multi-day nature of the event, she made sure to consume carb-rich foods at every meal between stages, staying ahead of hunger and on top of her (re)fueling targets. Although she didn’t [‘pre-fuel’](https://www.precisionhydration.com/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercise/) in the final 30 minutes before taking off, her energy levels benefitted from her otherwise spot-on carb intake, and were topped up roughly every half hour during rides with simple, easily digestible carbs. Plus, she even had enough energy to jog and swim a few days during the trip, as well!","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Angela didn’t [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/) for this stage, but even with a relatively low [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) in the cold weather conditions, she could still benefit from the systemic benefits of [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/), including the reduced cardiovascular strain caused by the acute blood plasma volume expansion. During the race, she did a great job staying on top of her hydration strategy and replacing her sweat fluid and electrolyte losses. By using a hydration pack alongside her normal bottle on her frame, Angela could carry enough for each stage without having to supplement with additional fluids. She used [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) in both vessels but diluted it down to match her [sweat sodium concentration](https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/). This is a great example of the value of knowing your numbers so you can meet your needs with whichever [format](https://www.precisionhydration.com/performance-advice/hydration/different-precision-hydration-supplements/) works best for you.","commentsCaffeineOverall":"As someone who tolerates caffeine well, Angela carried three [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) with her on each stage, but ended up only consuming two during stage four. These provided enough of a boost to decrease her [perception of effort](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/) and keep her pushing hard to the finish. Considering her morning coffee, which would also have contributed to the total amount of caffeine circulating in her bloodstream during the ride, her overall intake was right in line with the [recommended range](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/).","commentsAthlete":"I came away with the overall win for all four timed stages and was the only female to finish the entire event. It has inspired me to venture into more challenging events like Transpyr to showcase that women can conquer these challenges!","commentsFuture":"After hip surgery earlier in the year, Angela was ready to get back in the saddle and what better way to do this than on the Transpyr Backroads! She described her fuel and hydration strategy as ‘perfect for her’ and the overall win reflected this sentiment well. Aside from small adjustments to [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/) electrolytes and [pre-fueling](https://www.precisionhydration.com/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercise/) with an extra dose of carbohydrate, which will undoubtedly boost her performance, Angela nailed her nutrition and felt the positive effects of a solid plan.","intakeSodiumOverallTotal":3000,"intakeSodiumOverallPerhour":585,"intakeSodiumBikerunTotal":3000,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":3000,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":600,"intakeCarbOverallPerhour":117,"intakeCarbBikerunTotal":600,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":600,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":3000,"intakeFluidOverallPerhour":585,"intakeFluidBikerunTotal":3000,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":3000,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":200,"intakeCaffeineOverallPerkilogram":3.7,"intakeCaffeineBikerunTotal":200,"intakeCaffeineBikerunPerkilogram":3.7,"intakeCaffeineBikeTotal":200,"intakeCaffeineBikePerkilogram":3.7,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":1000,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":null,"matchedProducts":{"nodes":[{"id":"Shopify__Product__gid://shopify/Product/5670719979670","shopifyId":"gid://shopify/Product/5670719979670","title":"PH 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