Santa Vall Day 2

Compared to the warmer Stage 1, Annika needed less fluid from her bidons in this day’s cool starting conditions. So, she was able to increase the amount of Carb Only Drink Mix in her bottles from 3 scoops (~45g carb) to 4 scoops (~60g carb) to ensure she was still able to hit her fuel intake targets, without drinking more fluid than she needed. Between her carb-filled bidons, four PF 30 Gels, four PF 30 Caffeine Gels and a PF 30 Chew, she managed to exceed the current carbohydrate intake guidelines. However, we are commonly seeing elite athletes with high rates of energy expenditure being able to handle and benefit from these high intakes, ultimately sustaining their energy levels during such high-intensity racing and enhancing their recovery. Even with the bumpy gravel roads, Annika reported a super smooth 10/10 for GI comfort during this race, which is a testament to her consistency with gut training across the majority of her training sessions in recent weeks, months and years whilst she’s been racing at the top level.

Annika hung on to all of her planned bidons and managed ~545ml of fluid per hour for this longer stage. This was an appropriate amount of fluid given the race intensity, environmental conditions and duration; as races get longer, we need to replace a higher percentage of our sweat losses to avoid the negative effects of dehydration on our performance. As was the case for Stage 1, Annika could consider consuming at least some sodium both before and during the race, so she can start optimally hydrated and maintain fluid and electrolyte balance throughout. For these cooler and shorter races early in the season, Annika can get away with very little sodium replacement. But, as sweat rates get higher for hotter and longer races, net sodium losses rise dramatically which, if left unaccounted for, can be detrimental to performance.

After a decent dose of caffeine during the first stage, Annika doubled her intake for day two, consuming enough caffeine to reach the pointy end of the guidelines. After two coffees and a Red Bull with breakfast, she utilised four PF 30 Caffeine Gels during the race showing her handling skills off-road to be able to open and consume them on her way to 2nd place on the day.