Berlin Marathon

Ali surpassed the average carbohydrate intake across our female marathon case studies, 53g/h, to come close to the Fuel & Hydration Planner’s 75g/h recommendation for a race of this duration and intensity. 65% of our female marathon database don’t meet these carb guidelines, often in an attempt to avoid GI issues on race day. Though Ali has experienced nausea in previous races, having practised this amount of gels in recent race-intensity training sessions, she avoided any discomfort in Berlin, and was able to consistently fuel her muscles across the race, even supporting a negative split.

Since having a Sweat Test, Ali has been using electrolytes effectively in training and races to maintain fluid balance and account for her individual sweat losses. This race was no different, as Ali regularly took electrolyte capsules during the race at a relative sodium concentration similar to her sweat sodium concentration. Conditions were on the cold side which meant that Ali was able to drink very little fluid without getting thirsty. She could increase this to avoid greater accumulation of dehydration in future races, especially if conditions are warmer. Ali has an average sweat rate, but the mean hourly fluid intake across our marathon case studies in similar conditions is slightly over double what she drank in Berlin, further suggesting she has room to improve in this area.

Unlike other Berlin marathon runners, Ali didn’t have any caffeine on race day. Going forwards, she should test out her individual tolerance and response to using the stimulant, given its proven performance enhancing capabilities in endurance races.