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":"Joel","athleteGender":"Male","athleteSkill":"Professional","athleteSlug":"joel-wooldridge","athleteLastName":"Wooldridge","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Joel started the morning by consuming some toast with peanut butter and jam to top up his glycogen stores. On top of this, he also consumed one [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) within 30 minutes of the race start, a tactic which helps to increase blood glucose availability in the early stages\n- Overall, Joel averaged ~75g of carb per hour across the six-hour race which meets the general recommendations for a race of this intensity and duration (60-90g/h). This solid carb consumption seemed to be reflected in Joel’s performance and perceived energy levels, with Joel commenting “I had no flat spots energy-wise”\n- His carbohydrate intake broke down into a higher ~91g/h on the bike and a lower ~31g/h on the run. It’s not uncommon to see athletes follow this trend of ‘front loading’ their fueling on the bike and it can be effective when the run leg isn’t too long in duration\n- Joel reported “I still felt energised in the final stages of the run” which is a positive indicator that his strategy was appropriate \n- To meet his carbohydrate needs, Joel used gels throughout the race, opting for four of the larger [PF 90 Gel](https://www.precisionhydration.com/products/pf-90-gel/) pouches on the bike and a single [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) on the run \n- When asked if he would change anything in his plan, Joel said “I would have had my gel earlier than the halfway point (on the run), although I could feel a stitch coming on so decided to hold off until I had it under control”\n- Given the positive relationship between carbohydrate ingestion and performance, it’s worth Joel considering the idea of increasing his fuel consumption on the run, and aiming for two [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) on the run rather than one\n- Very importantly, Joel experienced minimal gut discomfort during this race, despite the high temperatures which can sometimes cause problems. He rated his GI comfort an 8 (out of 10), commenting that only the stitch on the run caused him an issue. Given his high carbohydrate intake on the bike especially, this bodes very well for future races ","commentsFuture":"- From start to finish, Joel did incredibly well to conquer the tough course and manage his fueling and hydration strategy well\n- In future hot races, Joel could look to dial up his sodium intake throughout the race to facilitate a greater overall relative sodium intake and implement a better pre-hydration strategy \n- A greater carbohydrate intake on the run would also be a good target for Joel to have, due to increased carbohydrate intake reaping larger performance effects","commentsHydration":"- On the morning of the race, Joel didn’t drink much fluid, opting for just ~30ml/1oz of water and two black coffees. Ahead of hot, long races, we would recommend that Joel [preloads](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/) ~90 minutes before his race with ~500ml/16oz of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement) to ensure that he’s starting well hydrated (read more on why starting hydrated is important [here](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/))\n- In addition to this, if conditions are looking likely to be very hot, Joel could choose to introduce this preloading regime the night before the race alongside his dinner as well\n- Whilst on the bike, Joel drank ~700ml/24oz of fluid per hour, a volume which appears to be sensible. He achieved this by drinking ~500ml/16oz of the on-course energy drink mix and ~2.5L/84oz of plain water with three [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) taken alongside \n- During the 1 hour 20 minute run, Joel drank a total of ~530ml/17oz which averaged ~393ml/13oz per hour. Once again, Joel used water and the on-course drink mix to meet his fluid needs\n- Prior to the race, Joel conducted some [sweat rate testing](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) and found that he has a ‘moderate sweat rate’, losing ~1L/32oz of sweat per hour in very hot/humid conditions. From this, we can conclude that his fluid intake on the bike was in the right ballpark, which was corroborated by Joel needing a pee, as this suggests that he wasn’t under-hydrating\n- His fluid intake on the 20km run was possibly a bit low for the high temperature (~28℃/82°F) and the level of effort he was exerting. But Joel did such a good job of frontloading his fluid intake on the bike leg that he only needed to manage his thirst and prevent any major fluid deficit on the run, which he did by picking up the on-course hydration\n- In terms of Joel’s sodium consumption, he could benefit from increasing his intake across the race as his [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) on the bike and run was fairly low for a race of this temperature (~334mg/L and ~190mg/L, respectively). To do this, we would encourage Joel to trial adding [PH 1000](https://www.precisionhydration.com/products/ph-1000-low-calorie-electrolyte-supplement) into at least some of his fluids across the four-hour bike leg, in addition to the [PH Electrolyte Capsules](https://www.precisionhydration.com/products/electrolyte-salt-capsules-for-athletes/) he took \n- That all being said, Joel didn’t experience any cramping on a course which is renowned for its elevation and toughness, so it’s plausible that his net sodium losses are low and that he wasn’t far from his ‘sweet spot’ with his sodium replacement. When possible, it would be interesting for Joel to be [Sweat Tested](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) to determine whether this is the case","commentsSummary":"- Joel Wooldridge is a promising elite triathlete who excelled at the Alpe d’Huez full distance triathlon, claiming 13th place, and told us “I felt like my fueling strategy went quite well”\n- Having carried out some sweat rate testing leading up to the race, Joel was able to plan an appropriate hydration strategy, knowing approximately what he needed to take on board in the hot conditions \n- On a tough course with significant elevation, Joel rated his race satisfaction as an 8 (out of 10) with just slight nutritional adjustments to think about for future races of this duration 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