Headlands GTWS 27km

Eef went into Headlands with a solid fueling plan and executed it brilliantly. She stuck to PF 30 Gels for most of her carb intake, along with one PF 30 Caffeine Gel to give her an extra energy boost. Overall, Eef’s total carb intake was just shy of the recommended 90g/h for a race of this intensity and duration, but within striking distance to still have supported her energy levels sufficiently. Also, she rated her GI comfort a perfect ten out of ten, which is testament to the rigorous gut training that she has been doing in her race-specific training sessions leading up to this race.

Eef kept it simple with her hydration strategy, drinking plain water and taking Electrolyte Capsules to account for her sodium losses. Although she hasn’t had a Sweat Test to learn her exact sweat sodium concentration, Eef’s subjective feedback on her hydration was extremely positive, and she didn’t feel dehydrated at any point. Therefore, she likely replaced her sweat sodium losses fairly accurately and considering her fluid intake was also in line with the recommendations, her plan kept her away from the debilitating effects of dehydration. We would recommend getting a Sweat Test to further dial in her hydration strategy, especially when racing in hotter conditions where total losses accumulate much quicker and can have a bigger impact.

After her morning coffee, Eef consumed two PF 30 Caffeine Gels, one pre-race and one during, to put her just within the recommended range. For future races, we would recommend swapping one of her PF 30 Gels for a PF 30 Caffeine Gel in order to reap the maximum performance benefits that the stimulant has to offer.