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":"Wendy","athleteGender":"Female","athleteSkill":"Amateur","athleteSlug":"wendy-jacobsen","athleteLastName":"Jacobsen","carbRecPre":"None","carbRecDuring":"60-90g","commentsFueling":"- Wendy prepared for the race effectively by consuming a [carb-rich breakfast](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) of oatmeal with almond butter, blueberries and raisins, an hour and a half before getting to the start line. This will have topped up her glycogen stores in preparation for the early race start of 7:00am\n- During the race, Wendy ate a huge range of foods which is a great technique to avoid flavour fatigue over the course of long races. From the energy gels, energy drink mix and other solid foods, she consumed ~41g of carbohydrate per hour on average\n- This meant she fell below the [recommended 60-90g/hr](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) for an athlete going ‘all out’ and racing hard for this duration. However, Wendy recognised that she wasn’t having to push herself extremely hard and felt a lower carb intake was sufficient to meet her fueling demands for the race. The [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) supports Wendy’s strategy as it recommends between 30-60g/hr for this race when going at ‘moderate’ intensity\n- We would recommend Wendy consider increasing her carb intake during future races when she is working at a higher intensity, as [evidence suggests](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) that a higher carbohydrate consumption can benefit performance. This should also prevent the depleted feeling she experienced in the last 15 minutes of the race\n- As she wasn’t riding at too high an intensity, Wendy was able to consume some solid foods in her fueling strategy, including pretzels, a fig newton and a small sandwich, while experiencing no GI issues\n- Before the race, Wendy drank two cups of coffee; as caffeine has a half life of ~5 hours, this pre-race caffeine dose is a good idea with the aim to increase her alertness, reduce perceptions of effort and delay the onset of fatigue during the race\n- To continue benefiting from the ergogenic effects of caffeine, Wendy may want to consider taking some caffeine on board (e.g. in the form of gels) during the race. The [recommended caffeine dose](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for endurance performance is between 3-6mg/kg, so for Wendy, who weighs 62kg, a total caffeine dose of between ~180-370mg may be advantageous during these longer events","commentsFuture":"- After a long ride the previous weekend, Wendy produced a great performance at the Standard Deluxe Dirty Century. With less competition, it was more of a fun ride for Wendy, rating her race satisfaction as 9 out of 10 and saying, “I really enjoyed it, I’m proud of myself and the course was gorgeous!”\n- Wendy fueled and hydrated effectively to ride at a more moderate intensity and win the race. In future races, where the conditions may be warmer and she is riding at a much higher intensity, being more aggressive with her carb, fluid and sodium intake would be beneficial to her performance","commentsHydration":"- Wendy drank ~2.8L/95oz over the whole race which equated to an average ~417ml/14oz fluid per hour. This was primarily from refilling her 700ml/24oz bottles with either plain water or [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) throughout the ride\n- In her opinion, Wendy didn’t believe she drank enough during the race and rated her hydration strategy as a 5 out of 10. She felt cold, which in turn meant that she didn’t feel thirsty and therefore didn’t proactively worry about drinking\n- As the conditions were cool (10℃/50°F) and she wasn’t racing at a very high intensity, we can assume Wendy’s sweat rate would have been on the lower side during this race. Whilst we shouldn’t disregard how Wendy felt post-race, drinking over 400ml/hr (14oz/hr) is a suitable intake and would have replaced her sweat losses adequately \n- During the race, Wendy got sodium on board from her [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) (500mg per serving) and a proportion from some of the solid food she ate. As a result she consumed ~259mg sodium per hour and the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of her intake was ~623mg/L\n- Our [Online Sweat Test](https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy) indicated that her sodium losses are likely to be high. In the cool race conditions, she took on a seemingly decent amount of sodium to replace a proportion of her likely losses and she didn’t cramp at all during the ride\n- Wendy drank a cup of water in the morning before the race. In future, we would recommend Wendy follow our [preloading protocol](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/), of 1 x [PH 1500](https://www.precisionhydration.com/collections/1500s/) in 500ml/16oz of water, to make sure she’s starting with a large reservoir of fluid to draw from","commentsSummary":"- Wendy is a keen gravel rider who raced well at the end of 2021 to win the Standard Deluxe Dirty Century (100 miles with 1,950m elevation)\n- Wendy said although she raced at a “decent pace (2:30mins/km), the field wasn’t too competitive so it was more of a casual event” which she really enjoyed. She finished the 100-miler in 6 hours 43 minutes to come 1st 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