{"componentChunkName":"component---plugins-precisionhydration-src-templates-case-studies-race-entry-jsx","path":"/athletes/case-studies/cycling/john-borstelmann/17-10-2021/","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":"John","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"john-borstelmann","athleteLastName":"Borstelmann","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- John prepared for each stage by consuming a solid carb-rich breakfast usually made up of toast, eggs, granola and yogurt. Alongside this he always had an energy gel or banana (~30g carb) in the last 30 minutes before the start, as our [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) would recommend, to top off his fuel stores\n- John managed impressive carb numbers, hitting ~72g/hr over the whole 34 hours and 19 minutes that he was riding. For each individual stage we would [recommend](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) between 60 and 90g of carb per hour so for John to reach this level and sustain it over the 8 days (while experiencing no GI issues) is great to see\n- We have seen in previous races that John aims for 80g/hr and he was able to hit the high 70’s and 80 throughout. His highest carb intake was on day 5 where he consumed ~82g/hr\n- John used a range of products and foods to reach these numbers which is ideal for avoid flavour fatigue over such a long event. He also chose to move towards more solid foods as the week went on and included some sandwiches (and even carrot cake!) on the last day\n- In terms of caffeine, John took on small doses everyday mainly in the form of caffeinated energy gels. On day 4, John consumed 3.08mg per kilogram of bodyweight reaching the [recommended dose](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/) of between 3-6mg/kg for endurance performance. In future multi-stage events, John may benefit from reaching the recommended caffeine dose on the last few days to keep his perceived energy levels high","commentsFuture":"- John enjoyed his first ever mountain bike race. Due to his race partner suffering some health issues and being less fit than him he was held back especially after day 3 but John still was happy with the race saying ‘I was happy to gain a lot of MTB skills and explore an incredibly beautiful region with amazing trails’\n- In future multistage events it will be interesting to see if John can sustain such a high intake while racing 100% each day","commentsHydration":"- On average John drank ~827ml/hr (29oz/hr) of fluid. Considering the very hot temperatures reached in many of the stages, John would have been losing more fluid (higher sweat rate) so drinking a high volume of fluid will have replaced a good amount of his high losses\n- John consumed over 900mg sodium per hour every stage and in relation to the fluid he took on board this meant the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of his intake was ~1,160mg/L on average. Considering John has a sweat sodium concentration of ~1,310mg/L this will have replaced a good proportion of his losses over the race\n- It is especially important to stay on top of sodium and fluid losses during multistage events to reduce and avoid a large deficit being accumulated over the days that will hinder performance\n- John didn’t suffer any cramping and was happy with his hydration strategy, rating it a 10 out of 10, even on days where it was pushing towards 40℃/104°F. However, he also mentioned he was never pushing his limit because he was having to pace his teammate","commentsSummary":"- After a great season of gravel riding including winning the Gravel World Champs in August John decided to switch things up and take part in the massive multi stage mountain bike race Cape Epic\n- The Cape Epic is an 8-day race consisting of a prologue and 7 stages ranging from 70-100km. John raced with his teammate Todd and raced in conditions ranging from 7℃/45°F to 33℃/91°F over the week\n- John kindly tracked what he ate and drank each day (a fair task over 8 days!) so that we could analyse not just his overall numbers but also compare his carb, sodium and fluid intake across the different days\n- He used a similar hydration and fuelling strategy each day using [PH 1000](https://www.precisionhydration.com/collections/1000s/), a variety of energy gels and bars and some solid foods, which enabled him to hit very decent 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