Country to Capital

Trina started the race with PF Carb & Electrolyte Drink Mix in two flasks, but then relied mostly on ‘real’ food sources to fuel her throughout. Her snacks of choice included high carb ones, with some fat sources mixed in to prevent flavour fatigue. While higher fat intake during exercise can contribute to GI distress, Trina gave a 10/10 for GI comfort levels. She fueled in small doses (likely contributing to her stomach’s comfort), but her overall carb intake was significantly lower than what we’d recommend. Trina has ample room to increase her intake, such as by adding a PF 30 Gel every 45-60 minutes, to help optimise her performance.

Refilling each of her two soft flasks twice enabled Trina to consume an adequate amount of fluid to replenish her high sweat losses. As a subjectively salty sweater with a high sweat rate, she used to struggle with significant cramps during ultras, but by working on increasing her sodium intake she has reduced her cramping bouts. Trina did begin to experience mild twinges this time around in her quads and took electrolyte capsules when she noticed them to fend them off. Even though the weather was on the colder side, Trina could have increased her sodium concentration, particularly since she’s struggled with cramps historically and has the classic salty sweater signs. In warmer conditions, she would definitely need to increase her relative sodium concentration to account for her total losses and proactively address any negative performance impacts from the heat.

Trina didn’t use any caffeine the morning of or during the race. As caffeine tolerance varies greatly between individuals, depending on her usual day-to-day caffeine intake, she may look to implement and benefit from a moderate dose during races, for example in an attempt to prevent the fatigue she felt kicking in towards the end of the race.