PTO European Open

Kyle executed a solid fueling strategy using PF Carb & Electrolyte Drink Mix, PF 90 Gels, and PF 30 Gels. His average intake was well above the recommended 90g of carb per hour, though there was a notable decrease in carbohydrate consumption from bike to run (~131g/h to ~67g/h). While a drop-off is common especially for a race of this distance, and such a high bike intake will have ‘front-loaded’ for the run, Kyle may benefit from a more consistent intake if he plans to compete in longer races, in order to minimise the risk of GI discomfort.

On the bike, Kyle started strong, carrying two full bottles; one with PF Carb & Electrolyte Drink Mix and the other with water. However, as he approached the largest hill on the lapped course, he couldn't find the expected aid station until he spotted it further down on a fast descent, making it challenging to collect anything while maintaining his speed. Travelling over 50km/h, he missed two bottles, leaving him with an average intake of only ~600ml/h - and whilst replacing 100% of your losses isn’t necessary or even advisable, his intake was significantly below his estimated loss of over 1.25L/h based on previous sweat rate testing. Even if he began optimally hydrated, Kyle’s net fluid loss likely exceeded 2% of his body weight between kilometres later into the race. This timing aligned with a sharp drop in his pace and a significant increase in his perceived effort.

Kyle’s caffeine intake was well-timed, with one PF 30 Caffeine Gel 15 minutes before the start and another just before transitioning to the one-hour run. With a total intake of around 200mg, he fell slightly below the recommended 3-6mg/kg to optimise performance. To maximise the ergogenic benefits, he could consider adding one or two more caffeine gels throughout the race.