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":"Danielle","athleteGender":"Female","athleteSkill":"Professional","athleteSlug":"danielle-lewis","athleteLastName":"Lewis","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Before the early race start (6:15am), Danielle managed to fuel well with a carb-rich bagel topped with peanut butter and banana. Combined with her pre-race coffee and [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), she ensured that her glycogen stores were full, and her energy levels high for the start\n- Heading out of the swim in a speedy 18 minutes 30 seconds, Danielle started to sip on her pre-made energy drink mix that contained a whopping 160g of carb in ~500ml/16oz! Danielle consumed all of this with a [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) and a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) to keep those energy levels high and ultimately hit a solid ~100g of carb per hour on the bike\n- Going into the run feeling strong, she carried a 500ml/16oz [soft flask](https://www.precisionhydration.com/products/soft-collapsible-flask-bottle/) that contained ~200ml/6oz of plain water and three [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) to conveniently get in fuel. Washed down with a few sips of sports drink from an aid station that unfortunately made her “feel a bit sick and uncomfortable”, this provided a few extra grams of carbs to hit ~75g per hour\n- Despite this mishap, Danielle said that other than that “my stomach felt amazing” and rated this an 8 out of 10\n- Over the whole race, Danielle averaged ~89g of carb per hour which helped maintain her high intensity and only experienced a small energy dip during the last two miles where she thought she “needed a little extra fuel”\n- We have seen that Danielle can tolerate caffeine well and to mitigate this dip in energy she could look to take a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) during the run. Danielle took an overall caffeine dosage of ~3.1 milligrams per kilogram of bodyweight (mg/kg). For events lasting [three to five hours](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) the recommended caffeine dosage is ~3-6mg/kg (1.4-2.7mg per lb) and therefore there is certainly leeway for her to increase this\n","commentsFuture":"- By following the advice of the PF&H Team, Danielle was able to put together a solid plan to secure the gold at IM 70.3 Oregon\n- Whilst taking on board a great amount of carb which can facilitate enhanced performance, Danielle could look to slightly dial down her sodium intake on the bike\n- This was the first race that Danielle “felt I got what I needed on board” and she should be very proud of how well her strategy is coming along. As she continues to refine her strategy, we look forward to seeing how much more she can achieve!","commentsHydration":"- Having experienced cramping issues at IM Texas, Danielle knew she needed to go into the race optimally hydrated. She did this by [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/) the morning of the race with ~500ml/16oz of [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) (on top of drinking an additional 500ml/16oz of [PH 1000](https://www.precisionhydration.com/products/ph-1000-low-calorie-electrolyte-supplement/)) to top up her sodium levels because of past issues with cramping in races\n- Going into the bike leg, Danielle believes that she's a salty sweater and therefore supplemented with [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) throughout. She did this by making a highly concentrated sodium drink of two [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) in 500ml/16oz, doubling the relative sodium concentration to ~3,000mg/L. Danielle did mention that this mix was “extremely strong” and picked up a total of ~1.1L/38oz of plain water to dilute it. But, she felt that she didn’t get enough plain water\n- In addition to her concentrated sodium bottle, she added a further two [PH 1500 (Tablets)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) to her pre-made energy drink mix (500ml/16oz)\n- All in all, Danielle hit a high relative sodium concentration of ~1,905mg/L on the bike. This is likely to have been more than enough to replace her losses and she could look to add just one [PH 1500 (Tablet)](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) into her bottles rather than two\n- By ‘frontloading’ her race with a stronger [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) on the bike, Danielle dial back her sodium intake on the run and the relative sodium concentration of what she consumed was much lower as a result (~349mg/L). She took four electrolyte capsules, containing 50mg of sodium each, while choosing to pick up fluids from the aid stations \n- Although we don’t know Danielle’s exact sweat rate and sodium losses, averaging an electrolyte concentration of ~1,533mg/L over the entire race is a sensible level considering the mild temperatures and past issues she has experienced, but she could work on achieving a more consistent sodium intake across the bike and run leg","commentsSummary":"- In a tough line up of experienced athletes, professional triathlete, Danielle Lewis, executed a stellar sub 4-hour performance to take the win at IM 70.3 Oregon \n- After experiencing fueling and hydration issues back at IRONMAN Texas in April, Danielle reached out to the team and booked a [video call](https://www.precisionhydration.com/book-a-video-consultation/) with Sean to talk about her experiences and receive some advice ahead of more races this season\n- Putting these practices into place, Danielle said “this was the first race where I felt I got what I needed” and rated her overall race satisfaction as 10 out of 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