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":"Julie","athleteGender":"Female","athleteSkill":"Amateur","athleteSlug":"julie-dunkle","athleteLastName":"Dunkle","carbRecPre":"30g","carbRecDuring":"60-90g","commentsFueling":"- Julie fueled well prior to Oceanside 70.3 by drinking a large coffee with coconut cream and a eating a bowl of white rice for breakfast to strategically maximise her glycogen stores and energy levels ahead of the tough race to come\n- In the 30 minutes before the race, Julie also had a [PF 30 Energy Gel](https://www.precisionhydration.com/products/pf-30-gel/) to receive a final ‘hit’ of carbohydrate and preserve her glycogen stores for later in the race \n- During the race, Julie’s carb intake came from a mixture of sources, including two-and-a-half packets of [PF 30 Chews](https://www.precisionhydration.com/collections/pf-chews/), two [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/), and ~2L/34oz of carb drink mix, including ~500ml/16oz of [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/). This totalled an intake of ~294g of carb during the race, averaging ~58g per hour\n- This is slightly below the 60-90g/hr recommendations of the [Quick Carb Calculator](https://www.precisionhydration.com/products/pf-30-gel/#thecarbcalculator) for a race of this intensity and duration. When looking at the breakdown of her intake, Julie consumed ~56g/hr on the bike and ~65g/hr on the run, doing well to maintain a solid carb intake across both disciplines. Given the positive relationship between carbohydrate availability and endurance performance, a goal for Julie in future races (particularly the World Champs in May) would be to increase her carbohydrate intake on the bike, bringing it in line with what she can evidently tolerate on the run\n- Positively, Julie said that her gastrointestinal comfort was “amazing”, experiencing no issues, and rated her gut comfort a 10 (out of 10)\n- In terms of [caffeine](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/, Julie had three salt tablets each containing 30mg of caffeine on the bike and another three during the run, taking one every 30 minutes. As well as this, Julie later had a “good swig” of an energy drink (~32mg of caffeine). This effective ‘drip feeding’ of caffeine resulted in a total caffeine intake of ~199mg (~3.2mg/kg bodyweight) which sits within the recommended caffeine range to enhance endurance performance (~3-6mg/kg) ","commentsFuture":"- From start to finish Julie thought her fueling and hydration strategy at IM 70.3 Oceanside “went great”. Despite losing her bottles on the bike and having to go without fluid for a time, Julie did really well to adapt and pick up what she could\n- In retrospect, given the cooler conditions and her own observation that she wasn’t sweating too heavily, Julie could have dialled down her sodium intake on the run \n- Julie consumed a solid amount of carbohydrate during the race, which could be pushed slightly higher in future races to meet the [Quick Carb Calculator’s](https://www.precisionhydration.com/products/pf-30-gel/#thecarbcalculator) recommendations of 60-90g/hr for events of this duration and intensity","commentsHydration":"- Julie’s Sweat Test confirmed that she’s a ‘salty sweater’, losing ~1,200mg of sodium per litre of sweat, so she made sure she went into this race optimally hydrated 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/) with ~500ml/16oz of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) the night before, as well as on the morning of the race\n- Julie had planned to drink two ~500ml/16oz bottles on the bike with [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/). However, this plan went out of the window when she got to her bike in T1 and found that one bottle was missing and the other was empty due to a leak! Consequently, Julie rode the first 18 miles of the bike leg with no fluid \n- As soon as she could, Julie strived at every opportunity to pick up the on-course hydration which provided her with an intake of ~679mg of sodium and ~540ml/17oz of fluid per hour. This meant that at the end of the bike leg, the [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) (a measure of the sodium content vs. fluid volume) of her intake was ~1,257mg/L\n- During the run, Julie thought she had to play catch-up with her sodium losses because of the issues with her bike bottles, so she consumed a 500ml/16oz bottle containing two [PH 1000 tablets](https://www.precisionhydration.com/collections/1000s/) and one serving of [PF 30 Drink Mix](https://www.precisionhydration.com/products/pf-30-drink-mix/), as well as three salt tablets. Therefore, the relative sodium concentration of her intake on the run was much higher (~3,738mg/L) \n- Given the relatively cool conditions at Oceanside, Julie could have reduced her sodium intake and / or dialled up her plain water consumption to account for the fact that her net sweat losses were unlikely to be too great. The fact she tolerated such high numbers bodes well for her hydration strategy ahead of the IM World Champs in St George, Utah, where conditions are likely to be much hotter and Julie’s net sweat sodium losses will therefore be considerably higher\n- Julie mentioned that she peed once during the bike leg indicating that she was well hydrated at that point. She didn’t pee again until finishing and she described her urine as “dark in color”, possibly indicating slight underhydration as a result of not drinking enough on the run. Julie could consider picking up additional plain water on the run, but in this race she felt her strategy was sufficient because her “sweat rate felt relatively low during this race”\n- After a bit of a wobbly start in terms of hydration on the bike, Julie’s ability to adjust to the circumstances quickly meant her performance wasn’t too affected by the loss of her two pre-prepared bottles\n","commentsSummary":"- Triathlete Julie Dunkle excelled at IRONMAN 70.3 Oceanside to claim 1st place in her age group (F55-59). Julie was stoked with the result and said post-race, “from start to finish, it was just amazing” \n- Julie has always suspected that her fluid and sodium losses were high and she confirmed those suspicions in 2019 when she started to get a handle on her individual losses by undergoing some extensive laboratory sweat testing to determine both her [sweat rate](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) and [sweat sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/how-to-estimate-sweat-salt-loss/) in different conditions\n- As Julie’s *net* fluid and sodium losses can become significant, she has been developing a flexible hydration plan ahead of the IM World Champs in St George, Utah. Julie discussed her strategy with the [Precision Fuel & Hydration](https://www.precisionhydration.com) Sports Science team before the race in order to gain some confidence in what she was planning to 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