UltraSwim 33.3

This unique race involved swimming 33.3km (20.6 miles) across five swims in four days, with stages ranging from 4.6km to 11.3km (2.8 - 7 miles). Minty knew pre-fueling would be much more important during these relatively “shorter” swims compared to his usual IRONMAN® distance races, so took a PF 30 Caffeine Gel 45 minutes prior, and a PF 30 Gel 10 minutes before each stage. This was Minty’s first open-water swim race, so his preparation involved a few more ‘firsts’. Most notably, he’d never fuelled during a swim before, which challenges the stomach more than other sports, because gravity can’t assist with digestion due to the body being horizontal. Thankfully, by implementing some targeted gut training into his weekly swim practices (where he simulated taking 100-120g per hour during some pool swims), Minty was able to comfortably consume up to ~89g/h during the longest swim. He did this by carrying some PF 30 Caffeine Gels in his wetsuit sleeves, which he then pulled out whilst swimming, rolling onto his back and consuming it as quickly as possible, before tucking the empty wrapper back into his wetsuit and resuming swimming. He also picked up some additional Gels and Carb Only Drink Mix from the aid station boats which were positioned every ~4km (2.5 miles).

By weighing himself before and after each swim, Minty was confidently able to calculate his sweat rate. Even in the ~18℃ / 64℉ water, where he felt quite cold at times, he was losing between ~0.88 and ~1.25L (~30 - 44oz) per hour. Because of this, by pre-hydrating optimally, he wouldn’t have crossed the generally accepted threshold for dehydration during the swims. By bookending his days with a bottle of PH 1500, Minty likely prepared and recovered from each swim adequately. Further, he was able to sprint-finish each stage without cramps or other dehydration-related symptoms, reinforcing his confidence in his hydration strategy.

Minty prepared for every swim with a PF 30 Caffeine Gel ~45 minutes before the start, and a regular PF 30 Gel within the last 10-15 minutes. During the longer swims (8.2k and 11.3k) he took Caffeine Gels every hour to top up his blood caffeine levels. He really felt the ergogenic effects of this - particularly when swimming for several hours in one go - and Minty reported no lapses in concentration, which is one of the key benefits of using the stimulant during endurance exercise. One moment of note was when the group Minty was swimming started to swim off-course. Realising this, and reacting immediately to correct his sat-nav, meant he gapped his rivals by almost two minutes by the finish line, which he puts down to just being “more focused in the moment”. It’s also worth noting that Minty’s caffeine intake was spread out over four days, allowing for plentiful metabolism overnight, and likely fell well within the recommended dose for single-day events.