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":"Gro","athleteGender":"Female","athleteSkill":"Amateur","athleteSlug":"gro-hege-jermstad","athleteLastName":"Hege Jermstad","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Knowing how vast the energy demands of an IRONMAN triathlon are, Gro made sure her stored glycogen levels were topped up with a carb-rich breakfast the morning before the race with 100g of rice porridge with coconut milk and some maple syrup along with two bananas\n- As a frequent caffeine user, Gro also planned to tap into the [endurance performance benefits](https://www.precisionhydration.com/performance-advice/hydration/does-caffeine-boost-your-performance/) associated with it by having two cups of black coffee. She also had a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) ~20 minutes before the swim start to help top off her blood glucose levels and potentially [reduce her perception of effort](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/) later on in the swim \n- Due to the large transition area in Kona, Gro was able to take a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) whilst running to her bike after the swim to save time, meaning she could settle into the more technical early stages of the bike without worrying about fueling\n- Gro predominantly uses fluids as her main source of carbohydrates with a mixture of Energy drink mix and [PFCarb & electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/, along with an additional [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) at the halfway point. In total Gro took ~494g of carb giving her an average intake of ~85g per hour which was spot on her pre-race fueling target\n- On the run, Gro carried two [PF 90 Gels](https://www.precisionhydration.com/products/pf-90-gel/) with her out of T2 along with two [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/)). She also picked up a third [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/)) at the special needs aid station, and along with the three cups of Coca Cola brought her carb intake for the run to ~288g which averages out at ~71g/h\n- Across the whole race, Gro averaged an impressive 73g/h of carb which is very similar to her [previous intakes](https://www.precisionhydration.com/athletes/case-studies/gro-hege-jermstad/) this season \n- She also took around 510 milligrams of caffeine which will likely have tipped her above the [3-6g/kg recommended dose](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for the optimal performance boost, however her tolerance is likely quite high due to several years as a frequent caffeine user which is why it didn’t negatively impact her performance\n- Further to this, Gro rated her energy levels and GI comfort 10/10 saying she “had no lows in energy and I felt comfortable the whole way” which further supports the caffeine didn’t negatively affect her","commentsFuture":"- Gro’s performance in Kona was her first iron-distance triathlon with no GI discomfort or energy lulls. This is testament to the frequent and rigorous [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) which she has built into her sessions to increase her stomachs tolerance to carb intake\n- Rating her race satisfaction 10 (out of 10), she told the team at PF&H that she couldn’t have been happier with how her fueling and hydration went, and wouldn’t have changed a thing about her strategy","commentsHydration":"- Gro made sure to [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/) like she normally does with 500ml (16oz) [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) the night before the race, and again the morning of the race with 500ml (16oz) of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) with two [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in\n- This slightly exceeds the [relatively sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) recommended for optimal blood plasma volume expansion of ~1,500mg per litre (32oz), but Gro knew how important hydration was going to be for this race and wanted to top off her sodium levels to the best of her ability\n- On the bike Gro added [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) to the majority of her energy drinks, consuming a total of ~7,000mg of sodium mixed in ~5.85L (198 oz) giving her a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~1,197mg/L (mg/32oz)\n- Gro has a reasonably high sweat sodium concentration of 1,146mg/L (mg/32oz), meaning her sodium intake during the bike will have come impressively close to replacing the majority of her sweat-associated losses\n- During the run, Gro left transition with a [Soft Flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) preloaded with three [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/), which she filled with water from the first aid station. Only managing to fill this to ~300ml (10oz) meant her flask was very highly concentrated, but Gro drank cups of water from each subsequent aid station to dilute this down to a tolerable level\n- Gro made sure to tape three [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) to her [PF 90 Energy Gels](https://www.precisionhydration.com/products/pf-90-gel/) and took them in regular intervals once her [Soft Flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) was empty\n- In total Gro estimated her water intake from picking up aid station cups to be ~1.92L (63oz), meaning across ~11 hours of racing she averaged ~736ml (23oz) with a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~1,313mg/L (mg/32oz)","commentsSummary":"- Gro raced the [IRONMAN World Championships](https://www.ironman.com/im-world-championship-2022) as part of the 2022 [Zwift Tri Academy](https://www.zwift.com/academy/zatri) who have been supported by PF&H\n- Narrowly missing out on a top 10 finish, Gro put together, in her own words “one of my best performances to date” to finish 11th among this world class field","intakeCaffeine":"{\"intake_overall_total\":\"510\",\"intake_overall_perhour\":\"46\",\"intake_bikerun_total\":\"410\",\"intake_bikerun_perhour\":\"42\",\"intake_bike_total\":\"100\",\"intake_bike_perhour\":\"17\",\"intake_run_total\":\"310\",\"intake_run_perhour\":\"77\"}","intakeCaffeineRating":"Green","intakeCarbRating":"Green","intakeCarbohydrate":"{\"intake_overall_total\":\"813\",\"intake_overall_perhour\":\"73\",\"intake_bikerun_total\":\"783\",\"intake_bikerun_perhour\":\"80\",\"intake_bike_total\":\"494\",\"intake_bike_perhour\":\"85\",\"intake_run_total\":\"288\",\"intake_run_perhour\":\"71\"}","intakeConfidence":2,"intakeFluid":"{\"intake_overall_total\":\"8190\",\"intake_overall_perhour\":\"736\",\"intake_bikerun_total\":\"8190\",\"intake_bikerun_perhour\":\"834\",\"intake_bike_total\":\"5850\",\"intake_bike_perhour\":\"1012\",\"intake_run_total\":\"2340\",\"intake_run_perhour\":\"580\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"1313\",\"intake_bikerun_relative\":\"1313\",\"intake_bike_relative\":\"1197\",\"intake_run_relative\":\"1603\"}","intakeRelativesodiumRating":"Green","intakeSodium":"{\"intake_overall_total\":\"10750\",\"intake_overall_perhour\":\"966\",\"intake_bikerun_total\":\"10750\",\"intake_bikerun_perhour\":\"1095\",\"intake_bike_total\":\"7000\",\"intake_bike_perhour\":\"1210\",\"intake_run_total\":\"3750\",\"intake_run_perhour\":\"930\"}","intakeSodiumRating":"Green","raceCity":"Kona","raceConditions":"Very Hot and Humid","raceCountry":"Hawaii","raceDate":"2022/10/6","raceDistanceBike":180.2,"raceDistanceOverall":226.2,"raceDistanceRun":42.2,"raceDistanceSwim":3.8,"raceElevationBike":1772,"raceElevationOverall":2079,"raceElevationRun":307,"raceHeatindex":null,"raceHumidity":73,"racePaceBike":null,"racePaceRun":null,"racePosition":null,"racePrecipitation":"No Rain","raceResult":null,"raceSecondlevelSport":"Full distance","raceSportSubcategory":"IRONMAN® World Championships","raceTempAvg":29,"raceTempMax":31,"raceTempMin":25,"raceTimeBike":20842,"raceTimeOverall":40132,"raceTimeRun":14532,"raceTimeSwim":4185,"raceToplevelSport":"Triathlon","raceWebsite":"https://www.ironman.com/im-world-championship-2022","statsAthleteQuote":"I'm glad to have put in a strong performance, especially after my watch died on the bike! 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