CCC by UTMB

Eric planned to consume 90g of carbs per hour, which aligns with our recommended intake for a race of this intensity and duration, and was a step up from his carb intake at the same race in 2023. He stuck to this strategy meticulously up until the first crewed checkpoint at Champex-Lac (54km), consuming ~90g/h carbs from primarily PF 90 Gels. He described his energy levels as consistent during this early part of the race until they dropped slightly on the final 4km climb of this section. Considering this, he may have benefitted from strategically increasing his carb intake leading into the ascent in an attempt to deliver more fuel to his working muscles. Between Champex-Lac and the next crewed aid station (71km), Eric increased his carb intake to ~113g/h, and consumed even more carbs (~137g/h) between here and the following crewed checkpoint at Vallorcine (82km). His carb intake remained high (~97g/h) in the last part of the race, reporting no stomach discomfort, which is a testament to his extensive gut training. Interestingly, and despite his high carb intake, he said his energy levels dropped a little more in the second half of the race, particularly around some of the ascents which could indicate a greater emphasis on muscular conditioning is required for future events which include similar elevation.

Eric chose to consume plain water supplemented with Electrolyte Capsules throughout the event to closely match the relative sodium concentration of his intake to his known sweat sodium losses. In the first half of the race, he described not being too thirsty, which was reflected in his fluid consumption only being ~750ml/h. However, this increased to ~1L/h from Champex-Lac to the next crewed checkpoint as the temperature rose slightly. After this point, his fluid intake dropped to ~650ml/h for the remainder of the race but his sodium intake remained constant, meaning his relative sodium concentration increased. This was likely a result of attempts to overcome the cramp he suffered intermittently from ~50km into the race. Cramping can be due to a number of factors, but in this instance it seems unlikely to be hydration-related given that Eric’s sodium intake over the race was in line with his sweat sodium losses. Eric would benefit from undertaking some sweat rate testing before his next key races to ensure he meets his fluid requirements, which also may have been part of the reason why he described craving water later in the race.

Eric didn’t pre-caffeinate in the morning before the race, and instead attempted to benefit from the ergogenic effects of caffeine in the latter stages. He picked up PF 30 Caffeine Gels at each of the three crewed checkpoints to reach a total dose within the general recommendations. This approach evenly spaced out the doses every 2-3 hours, ensuring that he maintained a consistent circulating concentration of the stimulant in his bloodstream.