Cape Epic (Stage 5)

Annika’s carbohydrate intake during Stage 5 of Cape Epic reached an impressive 133 grams per hour, significantly exceeding the conventional recommendations (~90g/h) for a race of this intensity and duration. To achieve this, she relied on a combination of PF 30 Gels, PF 30 Caffeine Gels, PF 30 Chews, and carb-rich drink mixes (Carb Only Drink Mix and Carb Electrolyte Drink Mix). This elevated intake goes beyond just powering immediate performance; it supports exercise performance through enhanced recovery compared with carb intakes below 90g/h which is crucial during multi-day stage races like the Cape Epic. Her consistent ability to absorb and metabolize such high amounts of carb, not only during this stage but across other stages where she averaged ~120g/h, underscores her exceptional gut training and adaptation developed through rigorous nutritional practice.

Over the demanding 5-hour and 23-minute stage, Annika averaged ~674ml of fluid per hour, using bottles both with (Carb & Electrolyte Drink Mix) and without (Carb Only Drink Mix) electrolytes. Her hydration strategy was designed to effectively offset fluid losses while avoiding the risks of overhydration or hyponatremia - especially important during prolonged, multi-stage events. Annika’s tailored approach to hydration reflects an understanding of her individual sweat rate and sodium losses, reinforcing her capacity to perform day after day in tough conditions.

Annika strategically sourced her high caffeine intake throughout Stage 5 from doses before the race, in her morning cup of black coffee and an energy drink, and during the race through three PF 30 Caffeine Gels. Her overall intake aligned closely with the scientific evidence for supporting improved endurance capacity, increased alertness, and reduced perception of effort. By carefully timing and spacing out her caffeine intake, Annika effectively maximised caffeine’s ergogenic benefits which is essential for maintaining focus, intensity, and cognitive performance during the extended high-intensity efforts typical of multi-day stage racing, particularly when fatigue is likely high before even starting the race.