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Annika Langvad

Pro

The Traka 200

3rd May, 2025
Spain
Girona
3rd, FPRO
Cycling, Gravel - 205.1km
20°C
, Hot
7hrs 19mins
more race details

Annika's headline numbers

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~112
g
Carb per hour
Recommended 90g/h+
~676
ml
Fluid per hour
Recommended 500-1,000ml/h
~171
mg
Sodium per litre
Recommended 800-1200mg/L
~5.9
mg
Caffeine per kg
Recommended 3-6mg/kg
Image Credits: @precisionfandh

Annika's strategy

Fueling

Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.

Carb-rich meal
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
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T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~112
g
Annika's Energy Rating
9
/10
"I stuck with my plan throughout the race to get all the fuel I needed. I just kept eating!"
Our thoughts

To fuel her longest race to date, Annika increased the amount of carbs in her bottles and hydration pack to 75g (per 750ml) compared to previous races (where she has typically carried 45 to 60g of carbs) using a mix of PF Carb Only Drink Mix and PF Carb & Electrolyte Drink Mix. On top of this, she used PF 30 Gels and PF 30 Caffeine Gels, meaning that she exceeded the carbohydrate recommendations, although this is something we are seeing more commonly among elite athletes with high rates of energy expenditure even during prolonged endurance events. She tolerated this rate of carbohydrate intake without issue, despite the technicality of the course at the Traka 200k, which is a reflection of her months and years of gut training.

Hydration

Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.

Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.

Didn't pre-load electrolytes
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Drinking a strong electrolyte drink before the race could have helped Annika start optimally hydrated
Fluid per hour
Recommended 500-1,000ml/h
~676
ml
Sodium per litre
Recommended 800-1200mg/L
~171
mg
Annika's Hydration Rating
9
/10
"I had planned to have plenty of fluid available given the duration of the race, so there was no issue with my hydration despite the rising temperatures as the race continued."
Our thoughts

Annika was well aware of the importance of meeting her hydration requirements, especially given the event's length and expected high temperatures. Along with her two 750ml bottles, she also started the event with a 1.3L hydration pack; this was a smart strategy given the technical nature of the ascents and descents during the first third of the race, meaning that if she ejected a bottle she would still have enough fluid to make it to the assisted feed zone. As it was, she hung on to her bottles and consumed their contents before collecting two more 750ml bottles at the assisted feed zone. She also stopped at the final unassisted feed zone to take on some plain water and a caffeinated energy drink to see her through to the finish. In total, this resulted in a high fluid intake (~670ml/h), which matched her intake in recent, hotter (~6ºC warmer), but shorter races and meant that she likely avoided significant levels of dehydration that can occur during such long races. Despite feeling as though her hydration strategy was appropriate, the duration and temperature of this event meant that it would’ve likely been beneficial for Annika to undertake preloading with a strong electrolyte drink to ensure she started the event with an expanded blood plasma volume. This would mean she starts the event with a larger pool of available fluid, extending the period before she starts to feel any effect of dehydration on performance.

Caffeine

Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.

Pre-caffeinated
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T - 0-4hrs: Had a final hit of caffeine
Caffeine per kg
Recommended 3-6mg/kg
~5.9
mg
Our thoughts

Annika had her usual two cups of black coffee before the race, and then continued her caffeine consumption during the event with three PF 30 Caffeine Gels and a small amount of caffeinated energy drink at the final unassisted feed zone. This meant that her caffeine intake for the event was at the top end of the recommended range (3-6 mg/kg) and therefore Annika likely benefitted from the known ergogenic effects.

How Annika hit her numbers

Here's everything that Annika ate and drank on the day...

Annika's weapons of choice

Final thoughts

Annika's Satisfaction Rating
9
/10
This was the longest and hardest race I have ever done. There are so many unknowns when racing this long, and when the attack from the two girls I was riding with came, I just needed to try and ride at my own pace. I rode for 50-60k on my own after that and was waiting to get caught from behind, as I was really suffering. But the pass never came, and I was very happy to hold on for 3rd place.
Annika
Annika showed her grit and determination to effectively hold a time trial effort in the last 50-60km of the race to claim third place at the Traka 200k. She impressively continues to consume upwards of 90g/h carbs during the event, which was especially challenging here given the terrain and profile of the course. She may benefit from incorporating a hyperhydration strategy pre-race ahead of future events.
PF&H

Annika's full stats

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Overall
823g total carb
112g per hour
4,950ml total fluid
676ml per hour
848mg total sodium
116mg per hour
171mg
Sodium per litre
377mg total caffeine
5.9mg per kg

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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2
3
4
5

There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.

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