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":"Matt","athleteGender":"Male","athleteSkill":"Amateur","athleteSlug":"matt-page","athleteLastName":"Page","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Matt’s main focus for this race was to practice a high carbohydrate intake for a long time, and simulate the products he aims to use at [NC 500](https://epicroadrides.com/cycling-blog/scotland-north-coast-500-cycle-route/) later in 2023\n- His aim was to hit close to 120g of carb per hour for the duration of this ride. He almost managed this, coming in at ~113g per hour and experienced no gastrointestinal discomfort at any point, which was a big win\n- He hit this impressive carb intake by loading up his jersey pockets, bento box and bottles with as much carb as he could carry, and grabbed some additional *real food* in the last two hours from the Audax checkpoint\n- In total Matt drank nine servings of [PF 60 Drink Mix](https://www.precisionhydration.com/products/pf-60-drink-mix/) (~4.5L / 158oz), ate 20 [PF 30 Energy Gels](https://www.precisionhydration.com/products/pf-30-gel/), 16 [PF 30 Chews](https://www.precisionhydration.com/products/pf-30-chew/), five [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) and finished off with a king-sized Twix bar\n- Matt was stoked that he could tolerate this high carb intake without any discomfort. This steady stream of fuel provided him with ample energy availability throughout the ride, and he didn’t experience any low points\n- This race execution from Matt adds further evidence to support the [emerging literature](https://pubmed.ncbi.nlm.nih.gov/32403259/) suggesting athletes can comfortably train to tolerate carbohydrate intakes [in excess of 90g per hour](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/)\n- Furthermore, Matt’s recovery from this race was “better than he’s ever bounced back before”, and he was able to ride a further 100km the following day. This, again, supports the notion that high carbohydrate intake during activity can [enhance recovery](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/)","commentsFuture":"- This race, whilst not an “A race” for Matt, served as a useful learning experience, in the lead up to his NC 500 attempt\n- To help dial in his strategy going forwards, Matt should consider [preloading](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 ensure he’s starting optimally hydrated\n- He may also want to increase his sodium concentration during races to more closely match his sweat sodium concentration and avoid depleting his electrolytes too much, potentially reducing the frequent desire to pee","commentsHydration":"- Matt didn’t [preload](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 for this race, but hydrated well in the days prior, and had ~300ml (12oz) of plain water the morning of the ride. To ensure he’s starting [optimally hydrated](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/) in future, increasing his blood plasma volume and maximising his cooling capacity, Matt may want to include some [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in his pre-race fluid intake\n- During the ride, his fluid strategy was primarily determined by his ability to carry bottles on his bike, and the available stop-offs where he could refill them\n- In total, Matt drank ~7L (246oz) of fluid, giving him an hourly average of ~523ml (16oz) for 13 and a half hours. This is a relatively large intake for Matt’s likely low sweat losses, especially as temperatures were mild (~12℃ / 54℉), which ties in with Matt’s fairly frequent pee stops, suggesting he may have been over drinking slightly\n- Matt maintained a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~648mg/L (mg/32oz), primarily through the 1,000mg per litre (mg/32oz) concentration found in the ~4.5L (158oz) of [PF 60 Drink Mix](https://www.precisionhydration.com/products/pf-60-drink-mix/). He diluted this somewhat by also drinking ~2.5L (88oz) of plain water\n- Matt’s sweat sodium concentration is 1,064mg/L (mg/32oz), so in future he may want to replicate this concentration in his drinks, especially when completing races of this duration, where his net sodium losses could mount up\n- If he does choose to drink some plain water during events, he should consider taking some [Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) (one for every ~250ml/8oz he drinks) to ensure he doesn’t deplete his electrolyte levels too much","commentsSummary":"- Matt completed this 400km Audax mainly to test a nutrition strategy he aims to use for his [Fastest Known Time](https://fastestknowntimes.org.uk/) attempt across the [North Coast 500](https://epicroadrides.com/cycling-blog/scotland-north-coast-500-cycle-route/) in Scotland later in 2023\n- His target event is likely to be ~27 hours long, but this 13.5 hour tester gave him a good 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