Unlocking IronMan Potential with TrailMed
TrailMed proudly employs medical staff who are dedicated to providing event safety and medical cover. We work with some of the best athletes in the ultra-sport world to ensure every event is safe and well-supported. Our team's expertise and experience are invaluable in delivering top-notch medical services at events of all scales.
One of our medics, Sam Cheverton, recently completed his first full distance IronMan in 11 hours and 11 minutes, finishing in the top 20 of his age range!
As a dedicated member of TrailMed’s Event Medical Team team, Sam has operated in several roles, including being Cheif Medical Officer for some of the UK's largest events, such as the Action Challenge Peak District Ultra, but has also led overseas expeditions to summit Kilimanjaro due to be deployed to Jordan later this year. His resilience, commitment, professionalism to the sport, and working as an expedition medic are commendable.
Sam's IronMan Success
During his first full-distance IronMan event, Sam showcased an incredible performance, and his meticulous preparation and strategic fueling and hydration plans played a key role in his success. Late last year, we caught up with Sam. We asked him about his recent experience visiting the TrailMed Performance Lab and how his V02 Max experience helped him to consider his fuelling and hydration strategies for his IronMan training and race.
Fuelling
TrailMed Supporting Adventure: "Hi Sam, let's talk about your fueling strategy for the IronMan, both for training and your race. What did you eat pre-training and in the hours leading up to the race?"
Sam: " For training, it really depended…..
On race day though,h I had a carb-rich meal about 1-4 hours before the start. of the race, and I kept it low in fat and fibre. - WHAT MEAL DID SAM EAT
TrailMed Supporting Adventure: "Ok, that sounds good; food is always a bit of a motivator for us, so it sounds like you got something you liked. How about just before the race? Did you need a primer?"
Sam: "Yes, I took a final dose of carbs 15 minutes before the race started."
TrailMed Supporting Adventure: "As you know, carbohydrates are the main fuel source when racing; how many carbs per hour did you aim for on race day?"
Sam: "I was targeting around 90g per hour, but I think I ended up closer to 82g."
TrailMed Supporting Adventure: "Nice. How would you rate your energy levels throughout the race?"
Sam: "I'd give it an 8 out of 10. I felt pretty consistently energised and never really hit the wall. There were a few dips, but they always coincided with when I was due a caffeine gel. It almost felt like a treat to take on some caffeine."
TrailMed Supporting Adventure: "That's great to hear! It sounds like your fueling plan worked well. Research suggests that more frequent carbohydrate doses, like every 15 minutes, can help maintain performance and be easier on the gut than larger, less frequent doses. You mentioned setting alarms on your bike computer – that's a smart strategy to stay on top of your fueling, especially when fatigue sets in."
Sam: "Definitely! It helped me stay disciplined and not get distracted. I only missed one gel, which wasn't a big deal."
TrailMed Supporting Adventure: "Overall, it sounds like your fueling plan was a success. You clearly put a lot of thought into it, and it paid off!"
Hydration
TrailMed Supporting Adventure: We all know that dehydration can affect our performance. But avoiding dehydration can be the tricky bit, so let's discuss your hydration strategy for Iron Man. Can you tell me about your electrolyte intake before the race?
Sam: Sure, I pre-loaded with about 500ml of a strong electrolyte drink. I think it was the PH1500 around 60 minutes before the start."
TrailMed Supporting Adventure: "And during the race, how much fluid did you aim for?"
Sam: "I tried to stay between 250-750ml per hour, averaging around 375ml. I carried two 750ml bottles of PH1000 for the cycle stage and used the water stations available during the race. These were particularly needed during the final run stage.
TrailMed Supporting Adventure: "That's a good range. How did you decide on your sodium intake? Did you experiment with intake during training or get additional guidance?
Sam: "So, I aimed for about 929mg of sodium per litre of fluid, which is within the recommended range; this was largely based on experimentation in my training, advice from my coach and other athletes and reading about hydration strategies. I know TrailMed offers a sweat testing service, so I’d be keen to get that ahead of my next race."
TrailMed Supporting Adventure: "Excellent, and you’re right; we offer Personalised Hydration Plans which include sweat test analysis so you can understand exactly how much sodium is lost when you sweat. How did you determine the volume of fluid that you need?"
Sam: "I measured my weight before exercising for an hour at my aspirant race day pace in similar conditions without taking on any fluids. Then, I weighed myself again and calculated the difference in weight as the amount of fluid lost to sweat. Roughly 1kg of weight equals 1 litre of fluid or, in this case, sweat; knowing this allowed me to calculate my fluid intake volume for each hour.”
TrailMed Supporting Adventure: "Smart! Did you encounter any hydration challenges during the race?"
Sam: "The cooler weather made me urinate more frequently, but I managed to avoid cramping thanks to my electrolyte intake. I did experience some hamstring tightness during the transition from bike to run."
TrailMed Supporting Adventure: "That's not uncommon. Overall, it sounds like your hydration strategy was well-executed, and we’d love to have you in the lab for future fuel and hydration testing.
Why should you consider a V02 Max Test?
For triathletes, a VO2 max test can be a game-changer. It provides insights into your body's efficiency at utilizing oxygen during high-intensity exercise, which is crucial for endurance sports like triathlon. You can tailor your training and nutrition plans to achieve your best performance by understanding your unique physiology. We had the privilege of having Sam in our Performance Lab, where he recorded an impressive VO2 max score of 64!
This benchmark reflects the peak of human endurance and is a testament to Sam's rigorous training regimen and dedication. Our VO2 max test is designed to help athletes take their performance to the next level. During the test, our sports scientists use state-of-the-art technology to measure your VO2 max lactate threshold (LT1 and LT2) and assess your physiology during exercise.
TrailMed's Partnership with Precision Fuel and Hydration
TrailMed is proud to partner with Precision Fuel and Hydration to support athletes with optimum fuelling and hydration products. Our personalized fuelling plans are tailored to your needs, ensuring you get the right balance of carbohydrates, electrolytes, and hydration for your training and race day.
Find Your Edge with Personalised Fuel and Hydration Plans
Consider our personalised fuel and hydration plans to find your edge. These plans are designed to meet your needs, considering factors like exercise intensity, genetics, diet, training, and environmental conditions. With our expert guidance, you can fuel your body correctly and achieve your best performance.
Join us in congratulating Sam on his outstanding IronMan performance! We're thrilled to see what new heights he will achieve next.
To read the full article about Sam’s fuelling strategy from our adventure partner Precision Fuel & Hydration, check it out here.
