{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/ruth-astle/19-09-2021/","result":{"data":{"entry":{"index":831,"athleteFirstName":"Ruth","athleteLastName":"Astle","athleteSlug":"ruth-astle","athleteGender":"Female","athleteSkill":"Professional","athleteAgegroup":"FPRO","athleteImage":null,"raceStrava":null,"raceDate":"2021/9/19","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"King's Cup British Gravel Championship","raceImportance":null,"raceCity":"Suffolk","raceCountry":"England","raceStarttime":"09:30","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Hot","racePrecipitation":"No Rain","raceTempMin":20,"raceTempMax":24,"raceTempAvg":22,"raceHumidity":69,"raceHeatindex":null,"raceDistanceOverall":69.2,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":null,"raceElevationBike":null,"raceElevationRun":null,"racePosition":1,"raceResult":"1st","raceTimeOverall":8203,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":4,"intakeSodiumRating":"Green","intakeCarbRating":"Red","intakeFluidRating":"Green","intakeCaffeineRating":"Black","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"800-1200","intakeCarbRecco":75,"intakeFluidRecco":"250-750","intakeBeforeCarb":"TRUE","intakePreloadCarb":"FALSE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":null,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":10,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":8,"statsEnergyComments":"I felt really good throughout the race, but in the last half hour I had to dig really deep.","statsHydrationRating":8,"statsHydrationComments":"I could have benefitted from having more water, but I didn’t want to stop at the refill station, luckily it wasn’t too hot so I was alright this time. \n","statsRaceSatisfaction":10,"statsBeforeRaceMenu":"[\"1 x Bowl of porridge\",\"500ml x PH 1500 (Tablet)\",\"1 x Tea\",\"1 x Coffee\"]","statsPreRaceMenu":null,"statsRaceBikeMenu":"[\"500ml x PH 1500 (Tablet)\",\"500ml x Energy drink mix (79g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"We recommend athletes have a [final hit of carbs](https://www.precisionhydration.com/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercise/) in the 15-20 minutes before starting so they can spare some of their muscle glycogen stores early on. Ruth opted not to do this, a strategy she has previously utilised in her usual sport of triathlon. Over the course of her first gravel race, she took on ~36g/h of carbs which is below what we would [typically recommend](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) for a race of this intensity. This meant that she felt her energy levels dropping in the final 30 minutes of the race; however, she was able to dig deep and push through to take the win. Going forward, through increasing her intake with the help of some [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) and logistical planning, Ruth should be able to maintain a higher energy level for the duration of her races. ","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Ruth has not had a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) but suspects a high sweat sodium concentration due to previous issues with [cramping](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/), to combat this she used [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in her bottles to achieve an appropriate [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/). The conditions for this race were mild, helping Ruth avoid [dehydration](https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/) through a reduced [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/); however, in hotter or longer races she should aim to increase her fluid consumption to replace a larger proportion of her sweat loss. She could do this by carrying an additional [soft flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) meaning she can be self-sufficient with her hydration and doesn’t have to stop at refill stations.\n","commentsCaffeineOverall":"Ruth had a coffee with her breakfast but didn’t take any further doses before or during the event. For events [under 3 hours](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/), pre-caffeinating is often sufficient due to the 4-5 hour half life of caffeine in the blood. To maximise the [performance benefits](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/) of caffeine, Ruth could increase her pre-race intake by having a [PH 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) in the 30 minutes before she started to ensure the level in her blood gets into the [3-6mg/kg recommended range](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/).","commentsAthlete":"I was just treating it as a bit of fun, so the result was unexpected - but everything went better than I thought it would.","commentsFuture":"Gravel racing throws up unique fueling challenges which Ruth adapted to. To improve her strategy, she could practice with higher doses of caffeine and a greater carb intake. For this race, Ruth kept it simple with what she could carry, and it powered her to the 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