{"componentChunkName":"component---plugins-precisionhydration-src-templates-case-studies-race-entry-jsx","path":"/athletes/case-studies/cycling/jacob-rathe/15-08-2021/","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":"Jacob","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"jacob-rathe","athleteLastName":"Rathe","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- The [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) for this race would recommend taking ~30g of carbohydrate 15 minutes prior to the race start. Jacob did eat a bar but fell below the 30g of carb target as he didn’t feel too hungry due to the early race start and the fact he ate a carb-rich breakfast\n- The [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommended that Jacob should aim to consume 60-90g of carb per hour for a race of this duration and intensity. Jacob consumed about 58g/hr over his 7 hours and 40 minutes of racing. This is at the lower end of the range so we would recommend he increased his carb intake slightly to push towards 90g/hr to optimise performance\n- Jacob did however use a range of solids and liquids for his carb intake. As long as this doesn’t cause any gastrointestinal issues, this is a really good approach as it can help prevent ‘flavour fatigue’ during the race","commentsFuture":"- Overall, Jacob’s race didn't pan out as he’d hoped owing to a mechanical issue but he carried on to come 32rd overall. He was happy with his hydration and fueling during the race, following a plan which he adapted on the day by listening to his body and to suit the circumstances of the race\n- Next time, he may consider taking a gel or a full bar 15 minutes prior to the race to meet the 30g recommended by the [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator). \n- In terms of performance outcomes, it will be most beneficial for Jacob to aim to increase his race carb intake from around 60g/hr closer to 90g/hr","commentsHydration":"- Jacob [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/) sensibly with 1 x [PH 1500](https://www.precisionhydration.com/collections/1500s/) in 500ml (~16oz) water prior to the race\n- Jacob’s sodium intake was 794mg/hr, primarily from his [PH 1500](https://www.precisionhydration.com/collections/1500s/) tablets, [PH 1000](https://www.precisionhydration.com/collections/1000s/) tablets and [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/). He didn’t experience any cramping and listened to his body to decide which of his drinks (higher carbs, higher sodium or plain water) to sip from\n- Jacob had a pre-planned strategy to have his premixed Camelback and a 950ml (32oz) bottle of plain water at first and took a one litre bottle to fill with PH and water during the race. In total, his fluid intake was around ~646ml/hr (~22oz), which is a good volume considering the race had very busy aid stations, which meant that it wasn’t always ideal to stop and fill bottles","commentsSummary":"- Jacob endured a tough race at Steamboat Gravel 2021. After having tire problems around 30 minutes in, he fell behind the competing front pack. 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