{"componentChunkName":"component---plugins-precisionhydration-src-templates-case-studies-race-entry-jsx","path":"/athletes/case-studies/running/andy-sloan/09-10-2021/","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":"Andy","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"andy-sloan","athleteLastName":"Sloan","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Before an 8:15am race start, Andy had a good pre-race meal of porridge and some energy drink mix high in carbohydrate to maximise his endurance performance. He also drank a strong caffeine drink to increase his perceived energy levels at the start\n- The [Quick Carb Calculator](https://www.precisionhydration.com/products/pf-30-gel/) would recommend Andy consume 30g of carb in the final 30 minutes before the race, however this practice comes down to an athlete’s personal preference. If an athlete has fuelled effectively prior to the race as Andy had done then this reduces the need for this final carb dose\n- Evidence suggests that the higher carb intake that can be achieved, the greater performance benefit and Andy was able to reach an impressive ~89g/hr. This is pushing the upper limit of our [recommended range](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) and is therefore an excellent intake for a long event while experiencing no GI issues\n- Andy got the majority of his carbohydrate from [PF 30 Energy Gels](https://www.precisionhydration.com/products/pf-30-gel/). As we would expect with such a solid carb intake, Andy had really good energy levels which were ‘decent the whole time’\n- Andy had a small caffeine dose during the race but alongside his pre-race caffeine drink had a total dose of around ~3.4mg caffeine per kilogram of body weight (mg/kg BW). He is accustomed to using caffeine and says he ‘normally has a lot more caffeine before’. But overall, this was a good dose that falls within the [recommended range](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/) of 3-6mg/kg BW for performance benefits","commentsFuture":"- Overall, Andy had an excellent race at the Atlantic Coast Ultra 40 miler, breaking the course record and coming in second. He stuck to his plan which he had run past the PH team pre-race with the only change being he chose not to refill his bladder instead topping up his two flasks\n- In future races, especially in hotter conditions, a slightly higher intake of water could be beneficial and is something Andy agrees he needed during this run","commentsHydration":"- On average, Andy consumed ~666ml/23oz of fluid per hour across the race. He did this primarily by drinking from a 1.5L/53oz bladder containing [PH1500](https://www.precisionhydration.com/collections/1500s/) and filling up his two 500ml/16oz flasks (containing gels to begin with) twice each with on course [PH500](https://www.precisionhydration.com/products/ph-500-low-calorie-electrolyte-supplement/)\n- This fluid volume looks to be an adequate amount considering the mild conditions but Andy does report having a high sweat rate and peeing once which was dark. This could suggest that he under hydrated slightly, a little more plain water could be beneficial due to all his fluids containing strong electrolytes or carbs\n- Andy agrees, saying specifically he needed another 1-1.5L/35-53oz water but didn’t fancy refilling his bladder during the race, and rating his hydration strategy around a 7 out of 10\n- Andy took on board a decent amount of sodium. The relative sodium concentration of his intake was ~1,102mg/L which is slightly higher than his sweat sodium concentration of ~859mg/L but taking into account his reported high sweat rate this is an appropriate concentration\n- Andy has a history of bad cramps when racing. In this race however he did not experience any severe cramp. He did start to feel twinges in his Adductors during the later stages of the race so chose to take some [salt capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) in an attempt to ‘fend it off’ which seemed to work as the cramps did not develop further","commentsSummary":"- Andy had a successful race at the Atlantic Coast Ultra in St Ives coming in second in a time of 5 hours and 47 minutes. Although being beaten, he did break the old course record with his impressive time. He doesn’t think he could have done much better and rated his race satisfaction as 9 out of 10\n- Coming off the back of two ultras that hadn’t *gone the way* Andy had hoped, quite literally considering in one of them he went the wrong way, he said he ‘needed a good race’. Which is what he did, smashing his goal time of six and a half 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