{"componentChunkName":"component---plugins-precisionhydration-src-templates-case-studies-race-entry-jsx","path":"/athletes/case-studies/cycling/bryce-dyer/24-09-2022/","result":{"data":{"allLocalIntakeRatingsJson":{"nodes":[{"title":"Green","color":"#b2bd46","description":"The sweet spot. The athlete hit their numbers as recommended by our <a href='a' target='_blank' rel='noreferrer'>Fuel & Hydration Planner.</a>"},{"title":"Amber","color":"#e9c251","description":"This intake is close to optimal but there's still room for improvement."},{"title":"Red","color":"#cb3631","description":"The athlete was quite far away from what our <a href='a' target='_blank' rel='noreferrer'>Fuel & Hydration Planner</a> would recommend in this instance."}]},"allLocalDataConfidenceJson":{"nodes":[{"title":"Poor data confidence","level":1,"description":{"childMarkdownRemark":{"html":"<p>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).</p>"}}},{"title":"Low data confidence","level":2,"description":{"childMarkdownRemark":{"html":"<p>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. </p>"}}},{"title":"Moderate data confidence","level":3,"description":{"childMarkdownRemark":{"html":"<p>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.</p>"}}},{"title":"Good data confidence","level":4,"description":{"childMarkdownRemark":{"html":"<p>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).</p>"}}},{"title":"High data confidence","level":5,"description":{"childMarkdownRemark":{"html":"<p>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.</p>"}}}]},"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":"Bryce","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"bryce-dyer","athleteLastName":"Dyer","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Ahead of the race, Bryce [carb loaded](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) with meals including plenty of rice and an entire malt loaf. This meant that come start time, his glycogen stores were topped up and ready for action \n- In the final 30 minutes he also had a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/). This would have increased his blood glucose concentration - which in turn can have a sparing effect on intramuscular glycogen stores, meaning he had more metaphorical ‘fuel in the tank’ \n- The 100mg caffeine content of this gel also would have ensured he utilised the [associated benefits](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/), including alertness and the muscles’ ability to generate force \n- The main sources of carbs then came in the form of 1L/32oz of [PF Energy Drink Mix](https://www.precisionhydration.com/products/pf-60-drink-mix/) and one [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/). Bryce mentioned that he chose the [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/) as they’re ‘so easy to handle at speed and pack for a race’. Although, the timing of his intake could potentially be improved for his next race, as he ‘necked the entire gel’ in one go on lap 2 of 4 \n- This meant that he had an average intake of ~92g carb per hour, which is above the general [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/) recommendation of 30-60g/h for an event of this length. However, we do often see pro athletes pushing even [higher than 100g/h Carb intake](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/) during longer events to maximise performance benefits. It’s likely that Bryce would need to undergo some [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) to reach these numbers while maintaining no GI distress \n- He was happy to report that he didn’t have any energy luls at all, and even had enough for a decent sprint finish at the end \n","commentsFuture":"- Overall, Bryce had a solid day out at the King’s Cup, in which his high carb intake allowed him enough energy to sprint for the line, and appropriate fluid and sodium intakes meant he didn’t suffer from the negative effects associated with dehydration \n- While looking for future events, Bryce is keeping his eyes peeled for something which has a more ‘attritional’ style, in which mental fatigue and his strong nutritional strategy will have more of an impact on the results \n","commentsHydration":"- Bryce sensibly [pre-loaded](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 electrolytes to ensure that he would start the race hydrated, with his blood plasma volume fully topped up\n- After a test ride at race pace, Bryce decided that reaching for a bottle on rough terrain wasn’t optimal and so instead used a 1.5L/48oz hydration pack despite the aerodynamic drag associated with this\n- In this pack he had 3 servings of [PF Energy Drink Mix](https://www.precisionhydration.com/products/pf-60-drink-mix/) which provided him with 1000mg of sodium per full litre (32oz) of fluid to ensure he wasn’t dehydrated during the ride\n- After drinking ⅔ of this, Bryce had an average fluid intake of ~508ml/16oz per hour, with a relative sodium concentration of exactly 1000mg/L. As someone with a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) score of 1167mg/L, this undoubtedly would have replaced a good proportion of his losses and contributed to him being able to report zero cramping throughout the race\n","commentsSummary":"- Dr Bryce Dyer is a masters athlete with a self-professed emphasis on versatility and variety, Bryce has won medals in his age group at national championships in six different sports and gone on to compete at age-group world championships in a few of these. 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