Wild 70 by UTMB®

Pre-race Fueling: In the two days leading up to the event, Will followed a high-carb diet, consuming ~8-9g/kg of carbs each day, in line with the guidelines for carb-loading. Given Will has type 1 diabetes, he made some adjustments to his insulin dosing regimen to help maintain stable blood glucose levels, factoring in the inevitable high glycaemic load from his increased carbohydrate intake. Since there are no specific protocols for insulin dose modifications in this context and it should instead be handled on a case-by-case basis, Will relied on his past experiences and a process of trial and error. Aside from one significant blood glucose spike on the first day of carb-loading (see image above), he managed to maintain good control throughout the two days and avoided any hypoglycaemic episodes.

Upon waking on race day, Will significantly reduced his first insulin dose because his blood sugar was slightly low, and he wanted to ensure that his carbohydrate-rich breakfast would help bring his blood sugar back into the normal range before the race. During the event, he further adjusted his insulin dosing strategy. Exercise naturally lowers blood sugar levels in both people with and without type 1 diabetes, and ingesting carbohydrates helps maintain these levels. But when combined with insulin, exercise can drive blood sugar down even further, increasing the risk of hypoglycaemia in individuals who require insulin injections. For people with type 1 diabetes, reducing insulin dosing during endurance events is a key strategy to minimise this risk, although adjustments should be made on an individual basis and under professional guidance.

Race Fueling: Will overcame multiple challenges, including a last-minute course change due to blizzard conditions and a calf injury, to complete the Wild 70. His primary fuel source was PF 90 Gels, with additional energy bars placed strategically at crewed check-points. While he stuck largely to his plan, he also took on extra carbs from energy drinks and some coke at aid stations. He experienced a bit of GI discomfort on the climb before the third aid station, likely due to increased exertion, but found that coke helped settle his stomach and raised his blood sugar slightly, reducing the risk of hypoglycaemia. His carb intake exceeded 100g/h in the first half of the race, before tapering slightly in the second half, but he still met the overall recommended intake for an event of this duration.

Will pre-loaded with sodium by drinking 500ml of PH 1500 (Drink Mix) the night before and the morning of the race to ensure optimal hydration. Given the cold conditions, his fluid intake was appropriately moderate. He started with two 500ml soft flasks with a PH 1000 (Tablet) in each, and refilled them at each aid station, adding PH 1000 (Drink Mix) to stay on top of his electrolyte intake. He also drank water and sports drinks at aid stations, and used Electrolyte Capsules to try to match his relative sodium concentration to his sweat losses. Swapping the PH 1000 for some PH 1500, knowing he might further dilute this by drinking plain water during the race would be helpful to more closely match his losses. Overall, his strategy appeared effective, as he felt well-hydrated throughout. He only experienced a few moments of potential cramping, which he attributed more to fatigue than hydration.

Will had a double espresso at breakfast, providing a ~125mg bolus of caffeine pre-race, which would have kept his caffeine levels elevated for 4-5 hours. During the race, he consumed additional caffeine from coke at aid stations and took a 50mg caffeine tablet at the halfway mark. To maximise the ergogenic benefits, he could consider increasing his caffeine intake in future races to meet the recommended dose of 3-6mg/kg.