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":"Harry","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"harry-palmer","athleteLastName":"Palmer","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- The night before the race, Harry had a hearty spaghetti bolognese to ensure his fuel stores were topped off. Harry understands that to perform well over events of this length, he has to ensure his muscles are adequately [storing as much glycogen as then can](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) to give him maximal energy reserves during the race\n- To ensure his stored glycogen lasted as long as possible, he took a [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) within 30 minutes before the start. This will have circulated in his blood fairly quickly, thus sparing his stored glycogen for later in the race\n- On the bike Harry had his carb split into his usual two 500ml/16oz bottles; one with four [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) in, one with a [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/), both topped up with water. This is a common strategy amongst long-course triathletes, not wishing to open several gel packets whilst riding at high speeds \n- Harry said that towards the end of the bike “as the pace was so hard, I thought about taking another gel, but decided not to as my back was quite sore and I wasn’t sure if I was going to attempt the run”. As he averaged ~91g of carb per hour on the bike, he still did a decent job of fueling, but this is slightly below his [previous race](https://www.precisionhydration.com/athletes/case-studies/triathlon/harry-palmer/19-06-2022/) intake of ~107g/h\n- Positively, he did mention that he felt “more comfortable tolerating a high carb intake on the bike” this time around compared to previous races, indicating that his rigorous [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) in recent months is paying dividends\n- On the run Harry took a [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/) and finished ¾ of it before his “stomach dropped” with around 5k to go\n- To top up his carb and caffeine levels during the run he picked up ~240ml/8oz Coca Cola from the aid stations, and he finished the run having averaged ~74g/h, totalling ~88g/h over the entire race\n- This is an impressive average for ~4 hours of racing, and is the highest we’ve seen Harry hit, partly due to the dramatic increase in carb consumption on the run which helped him stay strong in the latter stages, despite his stomach cramps\n","commentsFuture":"- Harry finished the race feeling frustrated about forgetting his bike computer and subsequently not being able to quantify his cycling efforts. However, upon reflection he accepted that this is part of racing, and that learning to race on how he feels, rather than just listening to the data, is a valuable skill to have\r\n- In terms of his intake, hitting the highest carb and fluid numbers we’ve seen without upsetting his stomach is a big step forward, and he is starting to reap the benefits of his persistent [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/)\r\n- Harry’s now switching his focus towards the full-distance, aiming to tackle the infamous IM Wales in September - best of luck Harry!\r","commentsHydration":"- Having worked with the team here at PF&H for a while now, Harry knows how important starting each race hydrated is, and so he [preloaded](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/) the night before with one [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in ~1L/32oz water. This is a weaker [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) than we recommend for preloading, and so in future he should consider reducing the total volume of water (~500ml/16oz), so to avoid diluting the sodium too much and achieve a more optimal concentration\n- Furthermore, the morning of the race he drank ~750ml/24oz water with a [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in, which perhaps wouldn’t have achieved the optimal hydration status heading into the race\n- During the bike, Harry had a 1L/32oz bottle with two [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) packets in, two 500ml/16oz bottles with gels in that he topped up with plain water (~630ml/22oz water between the two bottles). He also grabbed a 750ml/24oz bottle of plain water from the on-course aid station, which he drank half of and poured the rest over his head to [keep himself cool](https://www.precisionhydration.com/performance-advice/hydration/how-to-stay-cool-when-racing-in-hot-conditions/)\n- In total, Harry drank just over 2L/64oz of fluid, with a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~741mg per litre. Given his sweat sodium concentration of 921mg/L, measured by our [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/), he should consider increasing his sodium intake on the bike to more closely match his sweat losses\n- Harry stepped off the bike having ridden hard, and so was pleased to discover his run legs hadn’t totally deserted him as a consequence. He managed to pick up a cup of water and a cup of Coca Cola from six aid stations, giving him a total fluid intake on the run of ~480ml/16oz, which averaged into ~384ml/12oz per hour\n- Across the whole race, Harry drank ~609ml/20oz per hour which is a higher intake than we’ve seen Harry drink [previously](https://www.precisionhydration.com/athletes/case-studies/triathlon/harry-palmer/19-06-2022/). Despite this, he should still aim to have some sodium on the run, either by taking a couple of [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with him or by picking up some of the on-course nutrition, particularly during warmer races","commentsSummary":"- Harry had another consistent race at IM 70.3 Swansea, finishing 6th amongst a high calibre field including two time Olympic triathlon champion Alistair Brownlee\n- In a day where he forgot his bike computer and so was essentially “racing blind”, Harry managed his efforts well, sticking to a familiar fueling and hydration strategy and enjoying the raw racing that it 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