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":"Lars","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"lars-wichert","athleteLastName":"Wichert","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Lars began his [carb-loading](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) phase two days out from the race, increasing his intake of rice and noodles to ensure his liver and muscle glycogen levels were optimal come race day\n- On race day, Lars had a bowl of muesli with some raisins, followed by a piece of bread with chocolate cream on, further topping off his glycogen stores\n- Within the last 20 minutes before the swim start, Lars had a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) which will have hit his bloodstream quickly, and this circulating glucose will likely have spared some of his stored energy for later in the race\n- He ate ~280g of carb during the bike leg of the race, averaging ~126g per hour, which is slightly above his target intake of 120g/h as he simply biked faster than anticipated! This intake is further support of the [recent evidence](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/) which suggests that some top-level athletes can absorb up to 120g per hour without any gastrointestinal issues. Whilst we don’t have evidence to support the actual absorption of this quantity, Lars’ lack of GI distress and total comfort throughout the race is positive and suggests it’s likely he was absorbing most, if not all, of the carb he ate \n- Lars hit these numbers by adding two [PF 90 Energy Gels](https://www.precisionhydration.com/products/pf-90-gel/) and two-and-a-third's worth of [PF 30 Energy Gels](https://www.precisionhydration.com/products/pf-30-gel/) into a water bottle, along with the small amount of carb in his ~1.3L/44oz of [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/)\n- On the run, he carried a [PF 90 Energy Gel](https://www.precisionhydration.com/products/pf-90-gel/) and a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) with him out of transition two, and consumed these, as well as a small cup of on-course energy drink mix, to average an impressive carb intake of ~106g/h. Overall, his average carb intake across the entire race was ~109g/h \n- This high intake is a testament to the rigorous and frequent [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) he’s undertaken during his regular training sessions, which has allowed him to comfortably absorb large amounts of carb","commentsFuture":"- This was the first race since Lars suffered blood poisoning after catching COVID-19 nearly eight weeks prior, and therefore he’s extremely pleased to execute a good race and come away with 1st place\n- In future, Lars should aim to increase his fluid intake on the run and/or reduce the number of [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) he takes, which would help to bring down the concentration of his fluid intake so it’s more in line with his sweat sodium concentration","commentsHydration":"- Lars has a high sweat rate and so fluid replacement has been a focal point during this triathlon season\n- Lars drank a ~500ml/16oz bottle of [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) with dinner the night before the race and another with his breakfast on race morning. This will have [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/) his sodium levels to increase his blood plasma volume and optimise his hydration status ahead of the swim start\n- On the bike, he drank ~1.3L/44oz of water with two [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) packets in. This is a slightly more diluted concentration than we’d normally recommend when using the 1500s. However, given Lars’ sweat sodium concentration of 655 milligrams per litre, and the mild temperatures on race day (~19℃/ 66℉), this diluted [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) (~1,154mg/L) will likely have replaced a good proportion of his losses through sweat\n- Lars headed out of T2 with a 500ml/16oz [Soft Flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) of [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) and four [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/). He finished all of these, giving him a total sodium intake of ~1,774mg on the run\n- He only picked up one cup of on-course energy drink, so his total fluid intake was ~550ml/18oz, giving him a very high [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~3,225mg/L. This high concentration is likely what caused his extreme thirst in the latter stages of the run and after the race","commentsSummary":"- Lars is a member of the 2022 [Zwift Triathlon Academy](https://www.zwift.com/academy) with a strong record when it comes to triathlons. 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