Unbound Gravel 200

Annika executed a high-carb fueling strategy that delivered an impressive average of ~140g of carbohydrate per hour. This intake is definitely on the upper end of what’s considered tolerable for endurance events of this length, and may have even pushed over Annika’s personal limit. Her use of PF 300 Flow Gel in a PF&H Top Tube Flask made for fast access to high-density carbs without the need to take both hands off the handlebars to open a gel or chew, which can prove valuable during the chaos of gravel racing. Despite the challenging course and conditions, she reported stable, high energy levels throughout the race. Towards the end, however, the exceptionally high carb intake caught up with her and she struggled to consume much of her third available Top Tube Flask filled with Flow Gel and the planned PF 60 Chew Bar. In her longest ride to date, Annika ended up consuming more carbs than her gut was used to across the race, ultimately leading to some GI discomfort. In future events of this duration, she might benefit from reducing her carb intake by ~20 g/h down to ~120g/h.

With over 7.5L of fluid consumed across 10.5 hours and a relative sodium concentration of ~596mg/L to almost perfectly match her sweat sodium concentration as tested pre-race on the ground, Annika’s hydration strategy was well-aligned to the warm, humid conditions in Emporia as well as her personal losses. To achieve this, she consistently used a mix of PF Carb Only Drink Mix and PF Carb & Electrolyte Drink Mix across bottles and hydration packs, supplementing with electrolytes from PH 1000 (Drink Mix) later in the race. Annika didn’t report any symptoms of dehydration or overhydration and instead felt like she hit the mark. This was a textbook hydration plan, especially for an event where many athletes struggled in the later stages as temperatures rose.

Annika’s caffeine intake was methodically spaced out, with an energy drink to kick the day off and three PF 30 Caffeine Gels spread over the race. This sits in the optimal performance-enhancing range (~3–6mg/kg), helping to maintain focus and stave off fatigue through the final hours. She noted no adverse effects from the stimulant, and it likely played a useful role in sustaining her mental and physical effort late in the day. The timing of her caffeine doses was particularly smart, with a dose in the final third of the race when fatigue typically peaks.