Annika Langvad
Unbound Gravel 200
Emporia, Kansas8th, FPROAnnika's headline numbers
Annika's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
Annika would benefit from taking in a final dose of carb <30 minutes before
"Everything went really well, and that Top Tube Flask was so easy to use… though I may have overdone it on carbs. I added extra carbs through PH 1000 sachets to my hydration pack from checkpoint two to the finish! So I struggled to consume my planned carbs in the last phase of the race."
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.
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.
Annika639mg/L
Annika has been Sweat Tested to dial in her hydration plan
Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.
Whilst Annika's losses are on the low side, getting her hydration strategy right is still crucial when it's hot and/or humid as her higher sweat rate in these conditions can result in significant net losses over the duration of a race.
Learn moreT - 60mins: Drank ~500ml of strong electrolyte drink
"No issues here. We’d planned well to have enough fluid and have it at the right concentrations, and I felt that I was able to drink enough."
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.
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’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.
How Annika hit her numbers
Here's everything that Annika ate and drank on the day...
Final thoughts
“What an exceptionally long race. I’m really happy with my performance.”
Annika“Annika described this race as a tough but satisfying first crack at this distance. She didn't experience any cramping, and despite some mild GI issues in the final stretch, everything else went smoothly. Her preparation and execution were clearly strong, especially given the intensity and technical nature of Unbound 200. With a few small adjustments, including reducing her carb intake slightly, this is a strategy that’s well worth repeating. Overall, it was a very professional and well-balanced approach to fueling and hydration over a long day in tough conditions. ”
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).