Annika Langvad
Cape Epic (Stage 5)
Cape Town1st, FPROAnnika's headline numbers
Annika's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I never felt close to being low on energy during the race and it was quite easy to apply my pre-planned fueling strategy. I didn’t have a specific timer set for when to eat or drink, but instead, I let the terrain dictate it. For example, it’s too challenging to eat or drink on steep climbs or descents when riding MTB, so I just fueled when it was possible."
Annika’s carbohydrate intake during Stage 5 of Cape Epic reached an impressive 133 grams per hour, significantly exceeding the conventional recommendations (~90g/h) for a race of this intensity and duration. To achieve this, she relied on a combination of PF 30 Gels, PF 30 Caffeine Gels, PF 30 Chews, and carb-rich drink mixes (Carb Only Drink Mix and Carb Electrolyte Drink Mix). This elevated intake goes beyond just powering immediate performance; it supports exercise performance through enhanced recovery compared with carb intakes below 90g/h which is *crucial* during multi-day stage races like the Cape Epic. Her consistent ability to absorb and metabolize such high amounts of carb, not only during this stage but across other stages where she averaged ~120g/h, underscores her exceptional gut training and adaptation developed through rigorous nutritional practice.
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.
Drinking a strong electrolyte drink before the race could have helped Annika start optimally hydrated
"With the challenging conditions, I could only drink when the terrain allowed. I never felt low on fluid or salts so I’m glad my focus on hydrating enabled me to feel hydrated today. "
Over the demanding 5-hour and 23-minute stage, Annika averaged ~674ml of fluid per hour, using bottles both with (Carb & Electrolyte Drink Mix) and without (Carb Only Drink Mix) electrolytes. Her hydration strategy was designed to effectively offset fluid losses while avoiding the risks of overhydration or hyponatremia - especially important during prolonged, multi-stage events. Annika’s tailored approach to hydration reflects an understanding of her individual sweat rate and sodium losses, reinforcing her capacity to perform day after day in tough conditions.
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.
T - 0-4hrs: Had a final hit of caffeine
Annika strategically sourced her high caffeine intake throughout Stage 5 from doses before the race, in her morning cup of black coffee and an energy drink, and during the race through three PF 30 Caffeine Gels. Her overall intake aligned closely with the scientific evidence for supporting improved endurance capacity, increased alertness, and reduced perception of effort. By carefully timing and spacing out her caffeine intake, Annika effectively maximised caffeine’s ergogenic benefits which is essential for maintaining focus, intensity, and cognitive performance during the extended high-intensity efforts typical of multi-day stage racing, particularly when fatigue is likely high before even *starting* the race.
How Annika hit her numbers
Here's everything that Annika ate and drank on the day...
Final thoughts
“I focused on a relatively high intake of both fuel and hydration and so everything went smoothly!”
“Annika’s outstanding Stage 5 performance, and ultimately her sixth overall Cape Epic victory, underscores the immense value of a meticulously planned fuel and hydration strategy. Annika’s ability to repeatedly execute her high-carb fuel plan in each stage highlights the competitive advantage gained through individualised nutrition and gut training, enhancing both immediate race performance and crucial day-to-day recovery during multi-stage endurance competitions.”
PF&HAnnika's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).