Anglo-Celtic Plate 50km

Robbie averaged ~105 grams of carbohydrate per hour during the first two hours by consuming a PF 30 Gel every ~20 minutes. This exceeds the recommended intake for a race of this duration and intensity, but aligns with evidence suggesting a positive correlation between carbohydrate consumption and performance enhancement. In the final hour, Robbie chose to skip one of his scheduled gel pick-ups in favour of a drink, responding to his body’s need for fluids. He then collected his gel on the following lap, ~9 minutes later. As a result, his intake dropped to an average of ~39g/h, but this tapering isn’t uncommon in ultramarathon racing due to various factors, including flavour fatigue and simply forgetting to take gels. Notably, Robbie experienced no GI distress at all, a testament to his prior gut training and familiarity with this type of aggressive race fueling.

Throughout the race, Robbie utilised his personalised aid station on each lap to ensure consistent consumption of PH 1500. He reports having a particularly high sweat rate and, based on his Sweat Test, knows he has a moderate-to-high sweat sodium concentration. Given the cold (~8℃ / 46°F) and windy conditions, his fluid and sodium intake were likely sufficient to replenish his losses. During the last hour of racing, Robbie’s fluid intake decreased slightly from ~500ml/h to ~300ml/h. At the same point he felt the need to reduce his pace slightly in the last 3-4 miles as he was cautious to avoid muscle cramps in his hamstrings and calves. Robbie attributed this to a lack of race-specific conditioning in the lead up to the race and not his fluid-electrolyte balance.

Robbie sourced his caffeine intake from caffeinated gum, demonstrating that there are alternative ways to deliver the stimulant effectively. Nevertheless, he could consider increasing his intake to fall closer to the upper end of the recommended range.