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":"Mark","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"mark-southgate","athleteLastName":"Southgate","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Although Mark didn’t set off until 10:30am, he had to start his day early (6:00am) to catch the bus and therefore he had his breakfast earlier than he normally would before a race. Mark's fueling strategy began at 6:30am when he consumed a large bowl of porridge, washed down with one and a half cups of black coffee, followed an hour later by a bagel and a banana. This is a substantial breakfast with a high carb content which, along with the coffee, will have helped maximise his glycogen stores and energy levels ahead of the race\n- An hour before the race, Mark consumed ~500ml/16oz of [PH 1500](https://www.precisionhydration.com/collections/1500s/) combined with an energy drink mix, and a 100mg caffeine tablet\n- Mark also took an additional 24g of carbs in the form of an energy gel in the last 30 minutes before racing - we've seen other marathon runners use this technique to increase carbohydrate availability in the early stages of a race, but this tactic will come down to personal preference\n- During the run, Mark consumed an energy gel every 25 minutes, in total taking seven gels (four of which were caffeinated) \n- Using this strategy, he hit an average of ~64g carb per hour which met our [Quick Carb Calculator’s](https://www.precisionhydration.com/products/pf-30-gel/#thecarbcalculator) recommendations of 60-90g/hr for a race of this duration and intensity. Due to the positive association between carb intake and performance, if Mark is able to further increase his intake in future races this could benefit his overall performance\n- On top of his pre-race caffeine gel, Mark also consumed a total caffeine dose of ~500mg during the race (including his final pre-race caffeine gel). When taking into consideration his bodyweight, this equated to a dosage of ~8.06mg of caffeine per kg \n- This dosage is above the general caffeine recommendations of 3-6 mg of caffeine per kg of bodyweight for enhancing endurance performance. Whilst a higher dose may not be detrimental to Mark, studies have shown that ingesting doses greater than 6mg/kg don't reap any further performance benefits. So, whilst this wasn’t a cause for concern, Mark may opt to use less caffeinated gels in future races\n","commentsFuture":"- Mark raced well at the Boston Marathon and executed a well structured fueling and hydration plan to keep up with his personal best pace for most of the race\n- He fueled well before and throughout the race with carb-rich foods and gels to meet the recommended carb intake of 60-90g/hr, whilst not experiencing any GI issues\n- In future, Mark could reduce his caffeine intake to within the recommended guidelines, especially if he experienced any disturbances to his sleep following the race\n- Overall, Mark rated his race satisfaction as 7 out of 10 (due to the lack of preparation he'd done for the elevation) and we look forward to seeing how he adapts his plan to a full distance triathlon at IM Chattanooga in September","commentsHydration":"- Ahead of the race, Mark [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/) effectively with [PH 1500](https://www.precisionhydration.com/collections/1500s/) both the night before and on the morning of the race which helped ensure that he was starting optimally hydrated with maximal blood volume\n- During the race, Mark picked up roughly 19 cups of fluid (~100ml/3oz each) provided at aid stations on course, resulting in a total consumption of ~1.9L/66oz of fluid. This broke down into ~1.4L/47oz plain water and ~500ml/16oz of sports drink that averaged a fluid consumption of ~553ml per hour (18oz/hr)\n- We don’t have data on Mark’s [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/), but he described his sweat losses as moderate during the race. Considering the cool conditions (~11℃/51°F), an hourly intake of this volume would more than likely have replaced an adequate proportion of his sweat losses\n- From the energy drink that Mark was able to pick up on course, as well as the energy gels he had with him, he was able to consume a total of ~1826mg of sodium - averaging ~532mg per hour. We don’t know Mark’s sweat sodium concentration as he hasn’t had a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) but in relation to his fluid intake, the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of Mark’s intake was ~961mg/L, which is close to the average sweat sodium concentration that we see from from our [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/). 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