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":"Tom","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"tom-bishop","athleteLastName":"Bishop","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Tom’s pre-race intake was high in carbohydrate but low in fibre as recommended. At around 5:00am, approximately two hours before the start, he chose to eat a 250g rice pouch, an egg and one breakfast bar. Alongside this, he drank ~300ml/10oz of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) (mixed with 1.5 servings) which provided an additional ~27g of carb\n- Tom also caffeinated in the morning with two coffees plus one 200mg caffeine tablet. This meant Tom’s total pre-race caffeine dose was ~300-400mg (depending on the strength and brew of the coffee). This falls within the [caffeine recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for optimal performance (3-6mg of caffeine per kilogram of body weight)\n- Within 15 minutes of the start, Tom also took one [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) to spike his blood glucose levels. Altogether, this consumption will have ensured that Tom was starting well-fueled, with his perceived and actual energy levels high \n- During the race, Tom had prepped a concentrated gel bottle on the bike alongside a bottle of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/), mixed at a one and a half strength. Unfortunately, in a cruel twist, Tom’s gel bottle fell off his bike “almost immediately”, before he had chance to consume anything from it \n- This left Tom with just 1.5L/48oz of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/)which he drank all of. As he’d added three scoops per 500ml/16oz, this meant he consumed a total of ~135g of carb on the bike, averaging ~58g per hour\n- This isn’t too bad considering the circumstances but ideally, for the intensity he was holding, Tom would be taking in between 75-90g/h on the bike as per the recommendations of the [Fuel & Hydration Planner](https://www.precisionhydration.com/planner/). Had he not lost his gels then we could be confident Tom would have been within this range with his fuel intake \n- In future, should something similar happen and Tom loses a fuel source, he should think about picking up substitutes from the on-course aid stations. It’s not always possible, and the risk of gut issues should be considered, but maintaining high energy availability is necessary when vying for those top positions \n- Tom managed to stick to his pre-determined fueling strategy on the run, taking one [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/) and one [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), totalling ~120g carb and averaging ~97g/h - a very impressive intake on the run! \n- Tom didn’t mention having any gut discomfort on the run and overall rated his GI comfort 8 out of 10. The marking down was because “I got a bit bloated on the bike with the liquid consumed but I think that was just down to taking in air with the drink”\n- Losing his gels on the bike, and subsequently underfueling at this point, is likely to have had an effect on Tom’s energy levels during the remainder of the race. He rated his energy as 6 (out of 10) and mentioned fading on the run but wasn’t sure “if that was down to fueling or just getting tired and settling for third place”\n- Overall, with the swim excluded, Tom averaged ~72g/h on the bike and run which is a good intake considering he lost a big proportion of fuel on the bike","commentsFuture":"- Tom executed a great performance at IM 70.3 Swansea and, despite having to navigate some challenges, took home the bronze medal \n- The fuel and hydration strategy that Tom had planned for the race was good. For future races, his focus should be on increasing fluid and sodium provision on the run, and better securing his gel bottle to his bike! \n- All in all, this was a brilliant early show of what Tom could achieve over this distance going forwards and we’re excited to continue helping him dial in his race nutrition strategy ","commentsHydration":"- Tom began race day by consuming two coffees and ~300ml/10oz of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/). He added three scoops of the drink mix to 500ml/16oz of water which increased the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) to ~1,500mg/L, an optimal concentration for [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/) his hydration\n- That said, whilst the concentration of the drink was optimal, Tom could have drunk slightly more to set himself up for the tough effort ahead, something he mentioned afterwards \n- From a Camelbak, stored down the front of his trisuit, Tom drank ~1.5L/48oz of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/), mixed as three scoops (1.5 servings) per 500ml/16oz. He didn’t pick up any further fluids so on average consumed ~647ml/22oz per hour for the 2-hour 20-minute ride \n- The [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) is a good option for middle distance racing as it provides an athlete not only with carbohydrate but also a high sodium content (500mg per serving). In total on the bike, Tom consumed ~2,250mg of sodium which, when the volume of fluid he drank alongside it is factored in, equates to a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~1,500mg/L \n- We don’t yet know Tom’s sweat sodium concentration but given we know that the average sweat sodium concentration falls ~950mg/L, Tom’s degree of replacement on the bike was more than likely optimal, especially as temperatures weren’t too high (average of ~18℃/64℉) which would elicit a greater sweat rate and ultimately a high net sodium loss\n- Tom failed to manage his hydration as well on the run as he did on the bike, drinking minimal water (estimated ~300ml/10oz in total) and taking in no sodium \n- Unfortunately, Tom cramped in his adductor and hamstring ~15km into the run, which forced him to walk for ~200m until it eased off. The [cause of cramp](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/) can be difficult to nail down but Tom’s minimal fluid and sodium consumption during the run could be a factor \n- It’s also plausible that having suffered a flat tyre on the bike that Tom had to work harder on the bike to counter this which induced greater muscle fatigue and possible muscular damage which may also have had an influence \n- In future races of this length and intensity, Tom should consider carrying 1-3 [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with him on the run and being mindful to drink a greater volume of water alongside these (~500ml/16oz per hour is a good target). Tom rated his hydration strategy in this race an 8 (out of 10) and commented “I could try to drink more running but it’s hard at that pace”\n- Tom should think about practising the mechanisms of drinking at race pace during some training sessions leading up to his next race ","commentsSummary":"- Professional British triathlete, Tom Bishop, is most renowned for racing shorter distances, often appearing on the International Triathlon Union (ITU) circuit. This year has seen him step up to middle distance and at IM 70.3 Swansea, despite it being just his second time competing at this distance, he impressively took third place in a time just marginally over four hours\n- Tom has been working with the PF&H Sports Science team to formulate a robust fuel and hydration strategy which supports his needs over these longer events \n- He didn’t have the smoothest of races in Wales, losing his gel bottle and suffering a flat on the bike, but he learnt a lot in regards to improving his race nutrition strategy in the future ","intakeCaffeine":"{\"intake_overall_total\":\"100\",\"intake_overall_perhour\":\"25\",\"intake_bikerun_total\":\"100\",\"intake_bikerun_perhour\":\"28\",\"intake_bike_total\":0,\"intake_bike_perhour\":0,\"intake_run_total\":\"100\",\"intake_run_perhour\":\"81\"}","intakeCaffeineRating":"Green","intakeCarbRating":"Amber","intakeCarbohydrate":"{\"intake_overall_total\":\"255\",\"intake_overall_perhour\":\"63\",\"intake_bikerun_total\":\"255\",\"intake_bikerun_perhour\":\"72\",\"intake_bike_total\":\"135\",\"intake_bike_perhour\":\"58\",\"intake_run_total\":\"120\",\"intake_run_perhour\":\"97\"}","intakeConfidence":3,"intakeFluid":"{\"intake_overall_total\":\"1800\",\"intake_overall_perhour\":\"448\",\"intake_bikerun_total\":\"1800\",\"intake_bikerun_perhour\":\"507\",\"intake_bike_total\":\"1500\",\"intake_bike_perhour\":\"647\",\"intake_run_total\":\"300\",\"intake_run_perhour\":\"243\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"1250\",\"intake_bikerun_relative\":\"1250\",\"intake_bike_relative\":\"1500\",\"intake_run_relative\":0}","intakeRelativesodiumRating":"Green","intakeSodium":"{\"intake_overall_total\":\"2250\",\"intake_overall_perhour\":\"560\",\"intake_bikerun_total\":\"2250\",\"intake_bikerun_perhour\":\"634\",\"intake_bike_total\":\"2250\",\"intake_bike_perhour\":\"971\",\"intake_run_total\":0,\"intake_run_perhour\":0}","intakeSodiumRating":"Amber","raceCity":"Swansea","raceConditions":"Mild","raceCountry":"Wales","raceDate":"2022/8/7","raceDistanceBike":90.1,"raceDistanceOverall":113.1,"raceDistanceRun":21.1,"raceDistanceSwim":1.9,"raceElevationBike":null,"raceElevationOverall":null,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":60,"racePaceBike":"01:33","racePaceRun":"03:31","racePosition":3,"racePrecipitation":"No Rain","raceResult":"3rd","raceSecondlevelSport":"Middle distance","raceSportSubcategory":"IRONMAN 70.3® Swansea","raceTempAvg":18,"raceTempMax":20,"raceTempMin":13,"raceTimeBike":8354,"raceTimeOverall":14478,"raceTimeRun":4446,"raceTimeSwim":1340,"raceToplevelSport":"Triathlon","raceWebsite":"https://www.ironman.com/im703-swansea","statsAthleteQuote":"I'm happy with the podium and that I didn’t blow up, just off the pace a bit. I would like to be able to sustain a higher intensity on the run and not get cramp","statsBeforeRaceMenu":"[\"2 x Cup of coffee\",\"1 x Rice pouch\",\"1 x Egg\",\"1 x Nutrigrain bar\",\"1 x Caffeine tablet (200mg)\",\"300ml x PF 30 Drink Mix\"]","statsBodyweight":null,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Severe cramps that caused me to stop before I could continue","statsHydrationComments":"I probably need to take more on the run but it's hard at that pace","statsHydrationRating":"8","statsEnergyComments":"I did fade on the run in terms of pace but I don’t know if that was down to fuelling or just getting tired and settling for 3rd place","statsEnergyRating":7,"statsGiComments":null,"statsGiRating":"8","statsNormalisedPower":null,"statsPee":"No","statsPeeComments":null,"statsPreRaceMenu":"[\"1 x PF 30 Gel\"]","statsRaceBikeMenu":"[\"1.5L x PF Carb & Electrolyte Drink Mix\"]","statsRaceRunMenu":"[\"300ml x Plain water\",\"1 x PF 30 Caffeine Gel\",\"1 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