
Mads Pedersen
ICF Canoe Marathon World Championships
Mads' headline numbers
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.
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.
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.
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' full stats
Data Confidence?
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).