RTTC National 50 mile TT

After consuming a carb-rich breakfast and topping up his fuel stores with a PF 30 Caffeine Gel just ahead of the 7am race start, Matt consumed two PF 30 Gels alongside PF Carb & Electrolyte Drink Mix during the race. He surpassed the Fuel & Hydration Planner’s carbohydrate recommendations for a race of this duration and intensity to sensibly fuel his high-intensity effort, practising the strategy and training his gut in the weeks prior to ensure it didn’t cause GI distress at such a fast pace. Matt started fueling 40 minutes into the event, but given the short duration, he may wish to start consuming carbohydrate sooner to increase the available fuel in his system during the early stages and boost his energy levels.

Matt decided to use a hydration pack to carry one litre (32oz) of PF Carb & Electrolyte Drink Mix with him during the race. This allowed him to sip consistently whilst keeping his focus on the course. Matt drank to thirst throughout and as a result of the cold, wet conditions did not finish all the fluid he had with him. Given the shorter duration and cooler conditions of the event, the volume of fluid he consumed was probably sufficient to replace his lower sweat losses. In warmer races, where his sweat rate will be higher, Matt should aim to drink more frequently to prevent too great a level of dehydration and the associated symptoms which could hinder his performance.

Matt consumed an espresso with his breakfast and had an additional hit of caffeine in the form of a PF 30 Caffeine Gel to increase his perceived energy levels. To reach the scientifically recommended guidelines for a race of this duration (0-3hrs), he could trial a larger pre-race dose to optimise the ergogenic effects from the stimulant or swap one of his first PF 30 Gels for a PF 30 Caffeine Gel to hit his carb intake whilst also delivering additional caffeine early on.