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":"Justin","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"justin-metzler","athleteLastName":"Metzler","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Before the race, Justin ate his regular [carb rich breakfast](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) of porridge with honey, salt and whey protein powder. Combined with a coffee and a pre-race [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), he ensured his energy stores were full, and his [perceived energy levels high](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/) come start time \n- After a rapid downstream river swim, he executed his pre-planned strategy of taking three [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) at minutes 10, 40 and 70 on the bike \n- He followed this up with a [PF 30 Chew](https://www.precisionhydration.com/products/pf-30-chew/) at ~1h40m alongside ~1.5L/48oz of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) mixed with [PH 1500 Drink Mix](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) throughout the ride. In total, Justin consumed ~240g of carb on the bike, averaging ~113g/h; an intake which exceeds the [general fueling recommendations]() for a race of this intensity and duration but which we have seen Justin comfortably tolerate before \n- Despite this brilliant carb intake, Justin felt as though his power faded during the back half of the bike and is considering bringing forward the timing of his carb intake if the race intensity is as high as this in his future races \n- During transition 2, Justin opted to skip his pre-made [500ml/16oz soft flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) to save time and maintain his gap to second place. This decision, whilst effective tactically, meant he missed out on 30g of carb and 500mg of sodium, which when combined with the extreme levels of effort exerted, may explain why he experienced [minor cramps in his calves](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/)\n- To combat these twinges while on the move, Justin utilised a saltlick. In future, Justin should be proactive with administering this intake, ensuring he doesn’t wait for the onset of cramp before taking on electrolytes \n- To avoid a drop off in energy during this intense run, Justin took one [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/), one [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) and one on-course caffeine gel (25g carb) at mile 9. In total, this meant that Justin consumed ~96g of carb in the half marathon, hitting ~81g/h, a brilliant intake ","commentsFuture":"- Justin subjectively scored his fuel and hydration strategy for this race 8-9 (out of 10). This marks an improvement compared to how he felt he executed his plan at [IM 70.3 Eagleman](https://www.precisionhydration.com/athletes/case-studies/triathlon/justin-metzler/12-06-2022/), but still leaves some room for further tweaks to be made \n- Tactically, Justin made a bold decision to leave his 500ml/16oz source of electrolytes and carb in T2 so that he could get out of transition in a lightning 1 minute 32 seconds. However, in future, should he make the same choice, he should aim to replace what he leaves behind through aid station pick ups on the fly. This is important to prevent cramps in the latter stages of the race\n- Justin should be very proud of how well his strategy is coming along and the outcome of this race is a credit to his co-operation and hard work. As Justin continues to refine his strategy, we look forward to seeing how much more he can achieve!","commentsHydration":"- Justin [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/) on the morning of the race with a [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) to optimally top up his sodium levels and increase his blood plasma volume, thus reducing his cardiovascular load\n- The majority of Justin’s fluids on the bike came in the form of two 750ml/24oz bottles, containing [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) mixed with an additional packet of [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/). He also picked up ~450ml / 15oz of water from aid stations. This helped him to achieve ~921ml / 31oz fluid per hour in this event and a high relative sodium concentration of ~1,538mg/L (something we have been encouraging Justin, who has a moderate-high sweat sodium concentration of 1,044mg/L, to target)\n- This is a much more sensible fluid consumption than we have seen Justin drink in previous races (e.g. he drank close to 1.6L / 54oz per hour on the bike at [IM 70.3 Eagleman](https://www.precisionhydration.com/athletes/case-studies/triathlon/justin-metzler/12-06-2022/)) and it’s brilliant to see these adjustments in his hydration strategy paying off in his performance \n- Onto the run and Justin drank ~500ml/16oz of fluid, equating to ~423ml / 14oz per hour. This was achieved entirely through aid station pickups, after making the tactical decision to leave a pre-mixed [500ml/16oz soft flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) of [PF 30 Energy Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) in T2 to save time. Most of Justin’s fluid intake was plain water (~400ml/14oz) but also included ~50ml/2oz of Coca Cola and ~50ml/2oz of Red Bull. Both of these additional fluids will have helped provide Justin with an extra caffeine boost heading into the back half of the run\n- By ‘frontloading’ his race with a stronger [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) on the bike, Justin was able to get away with a lower electrolyte concentration (~682mg/L) while running. That being said, he did, once again, experience some twinges of cramp on the run after taking back the lead ~mile 9. This coincides with Justin holding his highest intensity during the race and so it’s plausible that this threat of cramp was related to this. However, Justin’s choice to leave behind the [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) (a mix which contains 500mg of sodium) in T2 plus not taking any [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) during the run equalled a much lower sodium intake than we’ve seen him hit previously so may too have played a role \n- Justin did make sure he used a saltlick whilst running but it’s unclear how much sodium this provides and makes refining his sodium intake very difficult \n- Overall, Justin’s average fluid intake (~742ml/25oz per hour) was much more sensible than in previous races and matched the cooler conditions (15℃/59℉ average temperature, ~50% humidity). His average relative sodium concentration was also more in line with our recommendations for Justin based on his sweat sodium concentration and sweat rate but Justin should work on achieving a more consistent sodium intake across the bike and run leg","commentsSummary":"- Professional triathlete Justin Metzler had a fantastic race at IM 70.3 Oregon, to take his first professional IM 70.3 race win after 41 race starts!\n- The win wasn’t handed easily to him and, despite leading the race up to this point, Justin was passed on the run around mile 5. Putting a lot of trust into his hydration and fueling strategy to give him the legs to finish strongly, Justin maintained composure and made the re-pass around mile 9, ultimately bringing home the win with a 41 second gap \n- Justin has been working hard with the PF&H Sports Science team to refine his race strategy, after a couple of mishaps involving overconsumption at the start of the season \n- This race followed a brilliant performance at [IM 70.3 Eagleman](https://www.precisionhydration.com/athletes/case-studies/triathlon/justin-metzler/12-06-2022/), in which Justin was just beaten at the line to take 2nd place","intakeCaffeine":"{\"intake_overall_total\":\"620\",\"intake_overall_perhour\":\"170\",\"intake_bikerun_total\":\"520\",\"intake_bikerun_perhour\":\"158\",\"intake_bike_total\":\"300\",\"intake_bike_perhour\":\"142\",\"intake_run_total\":\"220\",\"intake_run_perhour\":\"186\"}","intakeCaffeineRating":"Green","intakeCarbRating":"Green","intakeCarbohydrate":"{\"intake_overall_total\":\"366\",\"intake_overall_perhour\":\"100\",\"intake_bikerun_total\":\"336\",\"intake_bikerun_perhour\":\"102\",\"intake_bike_total\":\"240\",\"intake_bike_perhour\":\"113\",\"intake_run_total\":\"96\",\"intake_run_perhour\":\"81\"}","intakeConfidence":3,"intakeFluid":"{\"intake_overall_total\":\"2450\",\"intake_overall_perhour\":\"671\",\"intake_bikerun_total\":\"2450\",\"intake_bikerun_perhour\":\"742\",\"intake_bike_total\":\"1950\",\"intake_bike_perhour\":\"921\",\"intake_run_total\":\"500\",\"intake_run_perhour\":\"423\"}","intakeFluidRating":"Green","intakeRelativesodium":"{\"intake_overall_relative\":\"1364\",\"intake_bikerun_relative\":\"1364\",\"intake_bike_relative\":\"1538\",\"intake_run_relative\":\"682\"}","intakeRelativesodiumRating":"Green","intakeSodium":"{\"intake_overall_total\":\"3341\",\"intake_overall_perhour\":\"915\",\"intake_bikerun_total\":\"3341\",\"intake_bikerun_perhour\":\"1012\",\"intake_bike_total\":\"3000\",\"intake_bike_perhour\":\"1417\",\"intake_run_total\":\"341\",\"intake_run_perhour\":\"288\"}","intakeSodiumRating":"Green","raceCity":"Oregon","raceConditions":"Mild","raceCountry":"USA","raceDate":"2022/7/3","raceDistanceBike":90,"raceDistanceOverall":113.1,"raceDistanceRun":21.1,"raceDistanceSwim":1.9,"raceElevationBike":350,"raceElevationOverall":null,"raceElevationRun":103,"raceHeatindex":null,"raceHumidity":50,"racePaceBike":null,"racePaceRun":null,"racePosition":1,"racePrecipitation":"No Rain","raceResult":"1st","raceSecondlevelSport":"Middle distance","raceSportSubcategory":"IRONMAN 70.3® Oregon","raceTempAvg":15,"raceTempMax":19,"raceTempMin":13,"raceTimeBike":7635,"raceTimeOverall":13197,"raceTimeRun":4305,"raceTimeSwim":986,"raceToplevelSport":"Triathlon","raceWebsite":"https://www.ironman.com/im703-oregon","statsAthleteQuote":"A big component of my success since St. George has been due to the assistance PF&H have been so open to providing me. I just want to say how thankful and grateful I am for the support","statsBeforeRaceMenu":"[\"750ml x PH 1500 Packet\",\"67.5g x Oats\",\"1tbsp x Chia seeds\",\"1tbsp x Almond butter\",\"1tbsp x Honey\",\"1 x Cup of Coffee\",\"300ml x Water\"]","statsBodyweight":null,"statsBodyweightPost":null,"statsBodyweightPre":null,"statsCrampRating":"Twinges but not full-on cramps","statsHydrationComments":null,"statsHydrationRating":null,"statsEnergyComments":null,"statsEnergyRating":null,"statsGiComments":null,"statsGiRating":"10","statsNormalisedPower":null,"statsPee":null,"statsPeeComments":null,"statsPreRaceMenu":"[\"1 x PF 30 Caffeine Gel\"]","statsRaceBikeMenu":"[\"450ml x Plain water\",\"1L x PH 1500 (Drink Mix)\",\"3 x PF 30 Caffeine Gel\",\"1.5L x PF Carb & Electrolyte Drink Mix\",\"1 x PF 30 Chews\"]","statsRaceRunMenu":"[\"400ml x Plain water\",\"1 x PF 30 Gel\",\"1 x PF 30 Caffeine Gel\",\"1 x Energy gel with caffeine (25g carb, 100mg caffeine)\",\"50ml x Cola\",\"50ml x Red 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