Challenge Roth

Fenella managed to comfortably hit her approximate goal intake, falling in-line with the scientific recommendations of a race of this distance and intensity, whilst also experiencing no GI issues. As we often see in multi-sport endurance events, Fenella’s carb intake was front-loaded and dropped by over 50% across the disciplines, from ~113 g/h on the bike to ~57 g/h on the run. It could be beneficial for her to continue with some structured gut training in her training sessions at race intensity so she can increase her carb intake on the run whilst minimising the risk of GI discomfort.

Although Fenella made a good effort across the duration of the race to replace her sweat losses as closely as possible, she was slightly under her goal sodium intake for someone with her sweat sodium concentration. In future races, it would be beneficial for Fenella to carry some Electrolyte Capsules on the run, or use PH 1500 in a greater proportion of her bottles to increase her sodium intake. On the surface, it’s likely that Fenella’s fluid intake was sufficient for a race of this distance in temperate conditions, but since she reported feeling thirsty, it may be sensible to increase this and rely on picking up a couple of extra bottles of fluid at the aid stations. To further dial in her fluid strategy, Fenella could do some sweat rate testing to more accurately match her sweat losses in races and navigate the possible risks and symptoms of dehydration.

Fenella’s caffeine intake fell within the guidelines for a race of this distance and intensity and would have ensured she reaped some of the ergogenic benefits of the stimulant.