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.
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This meant he [carb-loaded](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) in the days prior to the race \n- Sam had already run 37km (23 miles) on day one, when he started noting down his intake for this case study, and so a carb-rich dinner and breakfast made up of things like potato hash browns, a banana and cereal would have helped start to restore the energy he used the day prior \n- Because the relative intensity of this ultramarathon was fairly low for Sam, to allow him to run for such a long time, it meant his body had more capacity to tolerate and process ‘real foods’ while he was on the move \n- Sam did say afterwards that having spent the last section of this race running with the new female course record holder, Jo Meek, he wished he had consumed less real food and more sports products which would have given him a more instantaneous energy boost\n- Sam did use a variety of sports fuel products including some [PF 30 Chews](https://www.precisionhydration.com/products/pf-30-chew/) and a [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/) on day two, with differing textures and flavors to help avoid the dreaded ‘taste fatigue’ which can be a real problem in multi-day ultra events like this\n- Happily, this strategy paid off, with Sam able to rate his perceived energy levels as an 8 (out of 10) as he averaged ~74g of carb per hour, nearly bang on the [Fuel & Hydration Planner’s](https://www.precisionhydration.com/planner/) 75g/h recommendation for a race of this length and intensity \n- Despite the ‘pick n mix’ style fueling strategy that Sam employed, he was satisfied with how his stomach tolerated everything he consumed on the day, and even felt he could have eaten more if he’d thought to carry it with him","commentsFuture":"- On the whole, Sam was pleased with how day two of the Cape Wrath Ultra played out, averaging ~74g of carb per hour with appropriate hydration for the conditions and making it into camp in the 3rd place position he would later claim for the whole event\n- Sam’s strategy would adapt slightly as the days went on and his body adjusted to the multi day race format, which you can read more about via his account of [day 6]() ","commentsHydration":"- As part of his preparations for this race, Sam caught up with the Sports Science team at PF&H who helped him understand the importance of starting each day of a multi day event [optimally hydrated](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/), in order to overcome the ‘stepwise’ dehydration that can occur if you aren’t diligent with your strategy\n- This meant that Sam made it a habit to ‘bookend’ his days with [PH 1500 (tablets)](https://www.precisionhydration.com/collections/1500s/) to boost his blood plasma volume and reset his hydration ahead of his next run \n- During the 7 hours 43 minutes he spent running on day two, Sam relied on a combination of [PF 60 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) as well as plain water with [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) to hit his fluid and electrolyte targets\n- This resulted in him drinking an average of ~389ml (14oz) of fluid each hour, with a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~686 milligrams of sodium per litre (mg/32oz)\n- While Sam hasn’t had a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) and so doesn’t know exactly what his own sweat sodium profile is, during this race he had zero cramping and wasn’t excessively peeing, which suggests that he replaced a good proportion of the electrolytes that he was losing through sweating, relative to the water he drank\n- One of the difficulties of some ultramarathon running events is being self-sufficient from start to finish. 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