Western States® 100-Mile Endurance Run

Chris’s high carb intake across this gruelling race proves that his gut training efforts worked, as he comfortably tolerated the high volume of fuel to maintain his performance. His simple and consistent intake of PF&H products helped him to focus on the race whilst sticking to a robust fueling strategy. Chris traditionally enjoys a light breakfast before his big races and historically hasn’t consumed anything in the last 30 mins prior to the start. In future races, it could be beneficial for him to add a PF 30 Chew or PF 30 Gel to spike his blood glucose levels at the start line and delay the use of stored glycogen for later in the race. The on-course support Chris received from his crew at aid stations allowed him to carry only what he required for each section (up to ~10 miles at most) and regularly topped up with fuel. He opted for PF 300 Flow Gel in Flow Flasks as the main source of his carb intake because he’s found this the easiest to take on whilst running at a high intensity.

Since temperatures ranged from 7 - 36ºC (44 - 97ºF), it was crucial that Chris's fluid intake was flexible enough to adapt to the varying conditions during the course of the day, particularly when his intake needed to be higher during the hotter parts of the day. The crewed aid stations provided frequent access to aggressive cooling strategies which involved water dowsing and ice bandanas, helping lower Chris’s core body temperature and prevent overheating. He also decoupled the majority of his carb, electrolyte and fluid intake across the day by supplementing the water he took on board with Electrolyte Capsules. By doing so, Chris could match both his fluid and sweat sodium losses, without affecting his carb intake, and maintain independent control over each of the three levers in the changing environment.

Chris has typically avoided caffeine during races, but has been working with PF&H Sports Scientist Tash, to introduce some during training to increase his perceived energy levels strategically at certain times where he would benefit most from the ergogenic effects of the stimulant. As a result, Chris used more caffeine than he has in any past races, supporting his performance to produce a great result. His caffeine intake came through a combination of PF 30 Caffeine Gels and energy drinks which ensured a steady trickle of the stimulant into his bloodstream.