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":"Carrie","athleteGender":"Female","athleteSkill":"Professional","athleteSlug":"carrie-lester","athleteLastName":"Lester","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Carrie didn’t manage to consume a carb-rich breakfast in the 2 to 3 hours prior to the race as per [recommendations](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) because she didn’t feel well. Instead she consumed a cup and a half of coffee, 500ml/16oz of [PH1500](https://www.precisionhydration.com/collections/1500s/) and a 237ml/8oz bottle of energy drink mix in the final hour before toeing the line. In addition to this, she took a pre-race energy gel in the final 20 minutes which was a smart move given her energy stores (liver glycogen) may have been on the lower side as a result of consuming a lighter ‘breakfast’\n- On average across the 4 and a half hour race, Carrie consumed ~70g carbohydrate per hour. This is well within the recommendations of the [Quick Carb Calculator](https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator) for a race of this duration and intensity. She hit this average by taking ~80g/h on the bike and a slightly lower, but still good intake, of ~61g/h on the run. This tapering in consumption isn’t uncommon to see in a 70.3 race and the drop-off in carb consumption between bike and run can often be more significant in some athletes than we’ve seen in Carrie’s number\n- This high intake was tolerated pretty well by Carrie, who rated her gastrointestinal comfort at an 8, mentioning that it ‘only wasn’t great at the start of the run’\n- Carrie hit her carb intake on the bike by predominantly drinking a carb-rich energy drink mix and subsidising this with five energy gels and a couple of energy chews. This consumption of a range of carb sources can help stave off flavour/texture fatigue and Carrie said she took the chews to “just mix it up”. On the run, Carrie again made use of some energy gels and two halves of a banana as well as sipping some on-course energy drink mix and coca cola\n- Despite hitting a decent carb intake across the bike and run, Carrie reported suffering from low energy levels for the majority of the race (putting them at a 3 out of 10). She said she felt momentarily better after taking a caffeine tablet (100mg caffeine). This is likely to have spiked her perceived energy levels and given her an artificial boost ([learn more](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/))","commentsFuture":"- Carrie ended the season with a tough but solid performance despite not feeling well on race day. She used a solid hydration and fueling strategy which allowed her to hit good intake numbers and finish in a time of 4 hours 26 minutes\n- Making sure to [fuel adequately before the race](https://www.precisionhydration.com/performance-advice/nutrition/final-pre-exercise-meal-carb-intake/) with carb-rich food has been found to enhance endurance performance so trying to take in a high carbohydrate breakfast is definitely something to consider but Carrie did not feel too well in the morning of the race","commentsHydration":"- Carrie [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/) before the race with 500ml/16oz [PH1500](https://www.precisionhydration.com/collections/1500s/) as per our recommendations, which will have ensured she was starting the race in a relatively well hydrated state\n- On average, she consumed ~466ml/hr (~16oz/hr) which broke down into ~669ml/hr (~23oz/hr) on the bike and a lower ~295ml/hr (~10oz/hr) on the run. Considering the mild and overcast conditions, this was a solid intake. We don’t have data on Carrie’s sweat rate so it’s hard to determine whether this was replacing a large proportion of her losses, and she commented that she may have underdone her fluid intake due to not currently being happy with her hydration system on the bike (she rated her hydration strategy as 5 out of 10).\n- Although her intake wasn’t too high and was on the lower side on the run this seems to be an adequate amount and she peed multiple times during the race which would suggest she didn’t under hydrate\n- Carrie consumed ~451mg of sodium per hour over the race which alongside the fluid she drank equates to a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of ~966mg/L.Considering the mild race conditions and her sweat sodium concentration of 716mg/L, she will have been effectively replacing a large proportion of her sweat losses\n- She made a smart choice to take [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) with her in case she felt she needed them but chose not to take them on this occasion. Considering the temperature wasn’t as warm as predicted, this was most likely an acceptable decision and she didn’t experience any cramping during the race","commentsSummary":"- Carrie enjoyed her best ever finish at IM 70.3 Oceanside, despite not experiencing an ideal build-up to the race. She didn’t feel very well when she woke up on race morning and struggled to eat much for breakfast. With that in mind, full credit to Carrie for finishing 6th and hitting good sodium, carb and fluid 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