{"componentChunkName":"component---plugins-precisionhydration-src-templates-case-studies-race-entry-jsx","path":"/athletes/case-studies/other/claire-vallance/06-09-2021/","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":"Claire","athleteGender":"Female","athleteSkill":"Amateur","athleteSlug":"claire-vallance","athleteLastName":"Vallance","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Claire’s pre-race intake was solid with a carb-rich breakfast, low in fibre and alongside a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) just before the start which would have made sure her fuel stores were well topped up by the time she started racing. [Learn more](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/)\n- Claire has experienced GI issues in the past so did not want to overdo her carb intake. But, she managed to reach the [recommended range](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) for a race of this length and intensity\n- She consumed ~61g/hr which is good especially considering the lack of opportunities to eat, when swimming or climbing rocky sections. If tolerable, pushing carb intake up may be beneficial to performance as anecdotal evidence suggests as long as she can continue to avoid GI issues","commentsFuture":"- Claire had a strong performance at the ÖTILLÖ Swimrun World Championships in September. Racing for just over 10 hours she mixed up her strategy well by eating a range of the available on course snacks to avoid flavour fatigue\n- We hope to see Claire completing the race again next year as we would love to see her reaching her new aim of going under 10 hours!","commentsHydration":"- Claire consumed ~277ml/hr (~9oz/hr) fluid. We do not know Claire’s [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) so it is hard to tell if she was consuming an adequate amount of fluid\n- Claire’s fluid consumption was however on the lower side compared to what we usually see in races of this length. The conditions were cool but a higher fluid intake would most likely be ideal to replace a greater proportion of fluids lost\n- Claire consumed ~602mg of sodium per hour, through the use of [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) and [PH 1500](https://www.precisionhydration.com/collections/1500s/). It is hard to determine how well this will have replaced her losses because she hasn’t had an [advanced sweat test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/)\n- Considering her low fluid intake the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) she consumed was a very high ~2,172mg/L. Again because we are unaware of Claire’s sweat sodium concentration and sweat rate it is hard to determine how optimal this is but it does seem very high. Increasing fluid consumption would have diluted this concentration and brought it more inline with what we would expect to see","commentsSummary":"- Claire and her husband Piers came 16th out of the mixed teams competing at the Otillo Swimrun World Champs. Coming back from a few operations, Claire had an excellent performance to finish the race in 10 hours and 6 minutes\n- Surpassing her expectations, she rated her race satisfaction as 9/10. She hit good intake numbers over the course of the race despite the lack of opportunity to eat/drink when swimming and manoeuvring across technical rock 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