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":"Sabina","athleteGender":"Female","athleteSkill":"Amateur","athleteSlug":"sabina-rapelli","athleteLastName":"Rapelli","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Sabina mentioned that she is usually cautious with her pre-race breakfast, saying “I’m scared of eating too much in the morning because I don’t want any stomach issues”. As a result, Sabina made sure to [carb-load](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) in the days leading up to the event and ate her breakfast 5 hours before the 11am race start, which gave her stomach time to absorb the food and settle\n- She also had an additional [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) in the last 15 minutes before the gun went off to spike her blood glucose levels and spare stored glycogen for later on in the race\n- During the race, Sabina consumed three [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) which were mixed into a soft flask. This meant she was able to squeeze the bottle to get gel out and didn’t have to worry about struggling to open the tops of gels with cold fingers on the move, which was a problem that many athletes experienced on the day\n- Sabina spaced these gels out over the race, consuming one per hour, to reach an average of ~30g of carbohydrate per hour (including her final 30g dose). For a race of this length and intensity, this is below the [Quick Carb Calculator’s](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommendations of between 60-90g/hr. The cold temperatures and complexities of consuming during swimrun races made eating large volumes difficult, but we would recommend Sabina aims for a higher carb intake if possible as this has been shown to have a positive impact on performance\n- In order for Sabina to increase her carb intake going forward, she will need to frequently practice [training her gut](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) by building up her carb intake in race intensity training sessions to ensure she can tolerate this higher carb consumption\n- Despite her low carb intake, Sabina said her energy levels were “very good” and that she was happy to be able to “keep the high pace throughout”. Considering the technical nature of the course and the cold conditions, Sabina mentioned that she was very happy with her fueling strategy\n- Sabina chooses to avoid [caffeine on race day](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/) as she is sensitive to its effects and was keen to avoid any potential negative impact (e.g. jitters, headaches) on her performance. It should be noted that caffeine can enhance athletic performance in many athletes but it’s not a necessity for everyone as tolerance, sensitivity and rate of metabolism varies between individuals\n","commentsFuture":"- Sabina and her swimrun partner, Alexis, battled through the tough conditions at ÖTILLÖ Utö to place a very impressive 3rd. As a result, Sabina rated her race satisfaction as 10 (out of 10), saying “I’m very satisfied with my performance as it was a very difficult race and I was able to run faster than I have in races previously”\n- In future races, we recommend Sabina preloads with [PH 1500](https://www.precisionhydration.com/collections/1500s/) in the morning, and looks to drink fluid at aid stations and take some sodium on board to replace some of her sweat losses, particularly during warmer, longer races\n- She could also look to increase her carb intake to reach the recommended 60g/hr ahead of the World Champs later this year, because evidence suggests this greater carb intake can enhance performance\n","commentsHydration":"- Sabina preloaded the night before the race with [PH 1500](https://www.precisionhydration.com/collections/1500s/) in 500ml/16oz of water. We would recommend she also preloads on the morning of the race to increase her blood plasma volume; this would allow her to get away with drinking less in a relative short high intensity event such as this, where the opportunities to consume high volumes are limited\n- Due to the harsh conditions on race day, the fast pace set by the front teams and the challenging terrain, Sabina didn’t stop to pick up any on-course fluid or electrolytes. This meant she took on negligible amounts of sodium and fluid during the race\n- In the cold conditions (~9°C/48°F), Sabina’s sweat losses would have been low over the course of the race; subjectively she felt that she wasn’t sweating and therefore, she “didn’t feel the necessity to take water”\n- Whilst taking on very little was suitable because her net losses were low, but we would recommend she [preloads](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/) effectively in the morning of the race to start optimally hydrated, particularly before races like this one where conditions dictate that she’s unlikely to pick up much flood or electrolytes to replace some of her losses during the race. If the weather was any warmer, Sabina is aware the strategy would have needed adjusting and likely have involved stopping at aid stations throughout\n","commentsSummary":"- Alongside her Team Envol swimrun partner Alexis Charrier, Sabina Rapelli enjoyed a good race at ÖTILLÖ Utö to finish 3rd in the mixed pair category in what were very tricky conditions\n- With brutally cold sea temperatures around ~7°C/44°F and ambient air temperatures of ~9°C/48°F, Sabina and Alexis did well to finish the combined 5.3km of swimming and 27.4km of running. The conditions contributed to a high [DNF’d](https://www.precisionhydration.com/performance-advice/motivation/when-to-dnf-not-finish-training-session-or-race/) (Did Not Finish) rate as 28 of the 72 teams didn’t complete the race\n- Fueling and hydrating well was extremely tricky in these conditions, but Sabina had prepared for this ahead of the race by decanting gels into a soft flask, which made them easier to consume (even with very cold 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