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":"Emma","athleteGender":"Female","athleteSkill":"Professional","athleteSlug":"emma-pallant","athleteLastName":"Pallant-Browne","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Emma [fueled prior](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) to the Championships by having a breakfast of two bread rolls, one with honey and the other with egg, so that she started the race with loaded glycogen stores. Although she didn’t have her usual pre-race energy bar, her stores were further topped up with a packet of [PF 30 Chews](https://www.precisionhydration.com/products/pf-30-chew/) in the last 30 minutes before the swim\n- During the race, Emma’s carb intake came from [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) (six scoops per ~1L/32oz), we would recommend she sticks to the mixing guidelines to maintain the intended concentration. She also had a [PF 30 Chew](https://www.precisionhydration.com/products/pf-30-chew/) and the on course energy drink mix. This totalled ~192g of carb overall, averaging ~46g per hour. This intake is lower than what we have seen her achieve previously ([Mallorca](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/07-05-2022/) - 88g/hr, [Riccione](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/01-05-2022/) - 71g/hr, and [Oceanside](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/30-10-2021/) - 77g/hr)\n- For a race of this intensity and duration, Emma was slightly under the [Quick Carb Calculator’s](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) recommendation to consume between 60 and 90g/hr. Looking at the breakdown of her intake, she was able to meet the recommendations on the bike (~64g/hr), although she took only 9g/hr on board during the run. It’s not uncommon for athletes to eat less on the run leg than the bike as it’s more difficult to get fuel down, but this was quite a substantial drop\n- She opted to pick up the on-course energy drink on the run, having a sip at every aid station for the three laps (approximately ~270ml/9oz in total). Reflecting on the race, Emma was aware that her carb intake was low and put this down to not “not feeling great” and “not feeling like eating on the bike”\n- Emma positively said that she didn’t suffer from any gastrointestinal discomfort but “didn’t have good energy levels on the bike”. We would recommend she increases her overall carb intake across the race back into the recommended range (over 60g/hr) to keep her energy levels consistently high throughout the race\n- We have previously seen Emma take caffeine before/during races, for example reaching the recommended 3-6mg of caffeine per kg of bodyweight at [IM 70.3 Oceanside](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/30-10-2021/), and this is a tactic she could look to implement this again to help boost her perceived energy levels and delay the onset of fatigue","commentsFuture":"- Emma produced her second great race in less than three weeks as she finished strongly despite hurdles on the bike to finish second in a time of 4 hours and 10 minutes\n- Staying consistent with her hydration plan, she hit some solid numbers in terms of fluid and sodium. Taking the conditions into consideration, Emma should be mindful of consuming enough plain water alongside her highly concentrated sodium drinks\n- There were extenuating circumstances in this race which impacted Emma’s desire to fuel. That said, going into her upcoming races, it’s important that she strives to increase her overall carb intake towards ~90g/hr (at the top end of our recommendations) and specifically look to increase her run carb consumption due to the positive trend between carb intake and performance\n","commentsHydration":"- To make sure that she went into the race with high blood plasma volume to optimize her hydration levels, Emma preloaded with two [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in ~1L/32oz of water the morning of the race\n- On the bike, Emma drank two highly concentrated sodium drinks, one being a ~1L/32oz bottle of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/) with [PH 1500](https://www.precisionhydration.com/collections/1500s/), as well as a ~750ml/25oz bottle with two [PH 1500](https://www.precisionhydration.com/collections/1500s/) sachets to get on board a high level of sodium quickly\n- On the run, Emma followed the same strategy she did at [Mallorca](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/07-05-2022/) which was to pick up cups of plain water and energy drink from the three aid stations on the three-loop course that totalled ~810ml/27oz\n- This meant Emma’s total fluid intake was ~2.56L/42oz which equated to ~614ml/hr (21oz/hr). This is a good fluid intake which is close to the top end of what we have seen Emma consume [previously](https://www.precisionhydration.com/athletes/case-studies/emma-pallant/) in order to limit significant dehydration as she does have a very high [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) that can exceed ~2.5L/h (85oz/hr) in hot and humid conditions\n- Overall, she averaged a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~1,468mg of sodium per litre (32oz) which, considering her sweat sodium concentration of 716mg/L (determined by our [Advanced Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/)), will have replaced the majority of the sodium she lost in her sweat. As we suggested to her off the back of racing in [Mallorca](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/07-05-2022/), in future races Emma should make sure to have enough plain water alongside her highly concentrated sodium drinks to better align her relative sodium concentration with her actual sweat sodium losses","commentsSummary":"- Emma excelled at the Challenge Championship in Samorin as she finished second, just two weeks after she took the victory at [IM 70.3 Mallorca](https://www.precisionhydration.com/athletes/case-studies/triathlon/emma-pallant/07-05-2022/) \n- After an unwelcome encounter with a bee that saw her get stung on the bike leg, she began the run in 5th place, before pulling out an impressive half-marathon as she claimed the fastest run time among the stellar field of athletes. Throughout the race she implemented a good hydration and fueling plan, using various parts of [previous strategies](https://www.precisionhydration.com/athletes/profiles/triathlon/emma-pallant/), this allowed her to avoid any major issues and push on late in the 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