Berlin Marathon

Lisa stepped up her carb intake for the Berlin Marathon compared to her last race at the Sunshine Coast Half Marathon by adding a few more PF 30 Gels during the run. Incorporating more carbs for longer races like a marathon is a sensible way to ensure she can sustain her pace for the full distance. Adding one or two more PF 30 Gels could have brought her closer to the recommended 75g per hour, potentially preventing the energy dip she experienced later in the race. Lisa also acknowledged that she could have been carrying some fatigue from the demands of being an Olympic reserve for Paris 2024 and the need to stay in peak form for both events. This double focus likely impacted her ability to fully prepare for and peak at Berlin specifically.

Lisa’s fluid intake was well-suited to the cool race conditions. She picked up PF Carb & Electrolyte Drink Mix around the 5km mark and opted for plain water at subsequent aid stations. Although her sodium intake was lower than recommended, she avoided cramps or significant signs of dehydration. Aside from some ankle discomfort and a sense that her legs couldn’t run faster, she reported no major issues. In future races, Lisa could consider taking some Electrolyte Capsules to increase the amount of sodium she consumes to support her hydration status.

At the 25km mark, Lisa took a PF 30 Caffeine Gel, which likely provided an energy boost for the final 10km. She may have seen greater benefits from taking an additional PF 30 Caffeine Gel before the race or within the first 5-15km, instead of her usual PF 30 Gel. This approach would have delivered more consistent ergogenic effects, aligning her intake with the recommended 3-6mg/kg of caffeine, and potentially enhancing her performance.