The Mid South Gravel Race

John ensured he hit a high carb intake without succumbing to ‘flavour fatigue’ by varying the type of products he consumed, including PF 30 Gels, chews, bars and PF Carb & Electrolyte Drink Mix. His carb intake was 44% more per hour than during the very same race the year prior. The general scientific consensus is that increased carbohydrate intake is associated with improved performance (unless impeded by stomach discomfort). So, the higher perceived energy levels he referenced was also likely supporting his physical output on race day.

During the four and a half hour race, John mainly used PF Carb & Electrolyte Drink Mix and PH 1000 to account for his sodium losses. His fluid intake was ~24% higher than last year’s Mid South race where John’s sweat losses would likely have been lower in the cooler conditions. He also didn’t pee during this race, another indicator of possible dehydration, and reflecting on his strategy he would have liked to start with bigger bottles as he found himself rationing his fluid to last him to the next aid station. Considering his sweat sodium concentration, the average relative sodium concentration of his fluid intake likely replaced a good proportion of his electrolyte losses. However, with temperatures spiking at 28℃ (~82°F), limiting his fluid intake early in the race while maintaining a high sweat rate meant dehydration probably played a key part in his cramping. Therefore, some sweat rate data collection in training would help him determine the correct fluid intake to aim for in these conditions.

John's intake was slightly above the general guidelines for performance benefits, and would have helped his mental focus and physical performance. With no issues associated with this higher intake of the stimulant, we wouldn’t suggest he changes this part of his strategy.