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Mads Pedersen

Pro

ICF Canoe Marathon World Championships

21st September, 2024
Croatia
Metković
1st, MPRO
Paddling - 29.8km
26°C
, Hot
2hrs 3mins
more race details

Mads' headline numbers

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?
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~81
g
Carb per hour
Recommended 75g/h
~826
ml
Fluid per hour
Recommended 500-1,000ml/h
~1,029
mg
Sodium per litre
Recommended 800-1200mg/L
~1.3
mg
Caffeine per kg
Recommended 3-6mg/kg
Image Credits: Jade Kerber

Mads' strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-rich meal
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
?
T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 75g/h
~81
g
Mads' Energy Rating
7
/10
"I had my third drink bag a little later than planned, and my energy was fading a bit towards the end."
Our thoughts

When we began working with Mads in 2022, he was taking on ~30 grams of carb per hour for his longer races. Since then, he has introduced more carb through PF Carb Only Drink Mix, reaching the highest fuel numbers we have seen him hit during a race. Evidence suggests higher carbohydrate intakes support performance even more as duration extends beyond 2 hours, so Mads has been implementing this strategy proactively in training to increase his gut tolerance to 60g/h and above.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Pre-loaded electrolytes
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T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 500-1,000ml/h
~826
ml
Sodium per litre
Recommended 800-1200mg/L
~1,029
mg
Mads' Hydration Rating
7
/10
"I could've started my final drinks bag earlier."
Our thoughts

To overcome the logistical challenges of fueling and hydrating during canoe races, Mads and his competitors normally hang drink bags around their necks that can be replaced as they run through portages (carrying the boat over land) each lap. Mads started with one larger bag and then made two replacements, each containing a relative sodium concentration of 1000mg/L. He finished all three of them throughout the race to keep on top of his losses which were likely substantial considering he was working at such high intensities in hot conditions.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Pre-caffeinated
?
T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~1.3
mg
Our thoughts

The scientific recommendation for a race under 3 hours is to consume 3-6mg/kg of caffeine within an hour of the start. Taking one caffeine tablet and one PF 30 Caffeine Gel before the event meant Mads fell slightly short of this target, so next time he may want to add an extra dose or two early on to maximise the stimulant’s ergogenic effects.

How Mads hit his numbers

Here's everything that Mads ate and drank on the day...

Mads' weapons of choice

Final thoughts

Mads' Satisfaction Rating
10
/10
Winning the World Championship is huge so I can only rate my satisfaction a 10! The weather conditions gave me a window of opportunity to break away with Arian (Martin) after the first turning point, and then about halfway through the race, I dropped him as well to push on to win.
Mads
Mads implemented his experienced pre-race fuel and hydration strategy, followed by his refined portage drinks bag routine to nail his carb, sodium and fluid numbers. This fueling showcased years of gut training to hit the highest intake we have seen him achieve yet and supported his podium-topping performance in Croatia.
PF&H

Mads' full stats

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Overall
167g total carb
81g per hour
1,700ml total fluid
826ml per hour
1,750mg total sodium
850mg per hour
1,029mg
Sodium per litre
100mg total caffeine
1.3mg per kg

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
1
2
3
4
5

There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

Mads' recent case studies

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