The Traka 200

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.

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.

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.