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":"Joe","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"joe-wenman","athleteLastName":"Wenman","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Joe went into the race well fueled after consuming a high-carb breakfast that consisted of a couple of bananas and granola bars alongside a coffee to strategically maximize his glycogen stores and energy levels ahead of the race\n- Joe knows it can be beneficial to take a final ‘hit’ of simple carbohydrates in the last 30 minutes before the race starts so tactically took a final [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) in this timeframe \n- Joe maintained his effective fueling strategy into the run and consumed two [PF 90 Gels](https://www.precisionhydration.com/products/pf-90-gel/), as well as four jelly babies (~21g carb) and a final caffeine gel (~75mg of caffeine) that was provided on course\n- In total, he hit an impressive average of ~71g carb per hour during his road marathon debut. This was well within the [Quick Carb Calculator’s](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommendations of 60-90g/h, and Joe’s pre-planned target for fueling. This intake was a significant increase on what we saw him consume at [Portsmouth Coastal Waterside Ultra](https://www.precisionhydration.com/athletes/case-studies/running/joe-wenman/19-12-2021/) last year (~54g/hr), an event which took him just 30 minutes longer to complete \n- Positively, Joe tolerated this increase in carbohydrate intake well and didn’t experience any GI discomfort (rating it at a 10 out of 10). Due to the positive trend between increased carb intake and performance, Joe could look to continue dialling this intake up towards the 90g/h mark in future races by carrying out further [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/)\n- On race day, Joe’s caffeine intake consisted of his morning coffee and a caffeinated gel he opted to take during the latter stages of the run; at that point he felt he needed more energy, because the cramp he was managing meant he was out on course longer than he’d expected to be","commentsFuture":"- Joe built on his marathon fueling strategy from last year’s [trail race in Portsmouth](https://www.precisionhydration.com/athletes/case-studies/running/joe-wenman/19-12-2021/) by following our recommendations to increase his total carb intake at Manchester Marathon\n- However, the lost [electrolyte capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) meant Joe was unable to adequately replace his sweat sodium losses, which may have contributed to the cramping he experienced and the subsequent slowing in pace \n- Joe will be looking to increase his carb intake up towards that 90g/hr mark and make sure he doesn’t have any holes in his pockets so he can replace a higher proportion of his sodium losses in future events","commentsHydration":"- From his [Advanced Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) we know that Joe is a ‘salty sweater’, losing 1,208mg/L of sodium per litre of sweat. Therefore he sensibly made sure he was optimally hydrated going into the marathon by [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/) with 500ml/16oz of [PH 1500](https://www.precisionhydration.com/collections/1500s/) the night before, as well as the morning of racing\n- After a successful start to the race where he held an average pace of less than 4 minutes per kilometer in the first 10km, Joe discovered that the [PH Electrolyte capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) (250mg of sodium each) he’d been carrying had fallen out of a hole in his shorts\n- Joe said this affected him mentally as he was always thinking about what he could pick up from the aid stations to replace the sodium he’d missed out on in the electrolyte capsules. Unfortunately, the aid stations didn’t have many sodium-rich options that Joe felt confident taking\n- Joe did pick up ~1.8L (63oz) of plain water, drinking an average of ~507ml/16oz per hour. In his previous [Ultra race](https://www.precisionhydration.com/athletes/case-studies/running/joe-wenman/19-12-2021/), conditions were similar to Manchester (average temperature ~7°C/45°F), and his [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) was ~1L/32oz per hour. At Manchester, Joe thought his sweat rate was “slightly higher than at Portsmouth”. Therefore, assuming this was true, his hourly fluid intake would have replaced a good proportion of his fluid losses, but he would have been operating at a significant deficit in terms of sodium because of the lost electrolyte capsules…\n- He only managed to consume a total of ~766mg of sodium (~216mg/hr), from three [PH electrolyte capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) early on; the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of Joe’s intake across the race was therefore ~425mg/L, which fell some way short of replacing his high sweat sodium losses (~1,208mg/L)\n- Despite Joe’s good intentions, this level of replacement was low and he mentioned that he was “really craving salt at the end”. This low level of sodium replacement may explain why Joe experienced “fairly bad”, mild [cramps](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/) during the second half of the race, which caused his pace to drop from 4:44 min/km at halfway to a 6:23 min/km pace towards the end\n- Joe knows that there are areas for improvement (one being to sew up the hole in his running shorts!) and rated the hydration strategy that he executed as a 4 out of 10\n","commentsSummary":"- Precision Fuel & Hydration [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) Officer and trail running coach, Joe Wenman, ran his first ever road marathon at the Manchester Marathon, clocking a half-marathon personal best (01:30:30) through the first 21.1km before [cramp](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/) meant that it was a battle for survival in the second half of the race\n- It was very much a learning experience for Joe and he said post-race, “I shouldn’t have put as much pressure on myself” and that road running is “mentally totally different to trail running”\n- Furthermore, his hydration strategy didn’t go entirely to plan as he lost some [electrolyte capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) through a hole in his shorts, which meant that he didn’t take on as much sodium as he had planned to. 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positive…\n","intakeCaffeine":"{\"intake_overall_total\":\"75\",\"intake_overall_perhour\":\"21\",\"intake_bikerun_total\":\"75\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"75\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeCaffeineRating":"Green","intakeCarbRating":"Green","intakeCarbohydrate":"{\"intake_overall_total\":\"253\",\"intake_overall_perhour\":\"71\",\"intake_bikerun_total\":\"223\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"223\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeConfidence":3,"intakeFluid":"{\"intake_overall_total\":\"1800\",\"intake_overall_perhour\":\"507\",\"intake_bikerun_total\":\"1800\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"1800\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"425\",\"intake_bikerun_relative\":\"\",\"intake_bike_relative\":\"\",\"intake_run_relative\":\"\"}","intakeRelativesodiumRating":"Amber","intakeSodium":"{\"intake_overall_total\":\"766\",\"intake_overall_perhour\":\"216\",\"intake_bikerun_total\":\"766\",\"intake_bikerun_perhour\":\"\",\"intake_bike_total\":\"766\",\"intake_bike_perhour\":\"\",\"intake_run_total\":0,\"intake_run_perhour\":\"\"}","intakeSodiumRating":"Amber","raceCity":"Manchester","raceConditions":"Mild","raceCountry":"England","raceDate":"2022/4/3","raceDistanceBike":null,"raceDistanceOverall":42.2,"raceDistanceRun":null,"raceDistanceSwim":null,"raceElevationBike":null,"raceElevationOverall":54,"raceElevationRun":null,"raceHeatindex":null,"raceHumidity":80,"racePaceBike":null,"racePaceRun":null,"racePosition":null,"racePrecipitation":"No 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