Leadville Trail 100 MTB

Pre-race Fueling: Bob began the day with a carbohydrate-rich breakfast, and sensibly took the opportunity to consume some additional carbs in the final 30 minutes before the gun went off. Scientific evidence strongly supports incorporating this practice into pre-race strategies, as it helps to top up glycogen stores and ensures a steady supply of glucose in the bloodstream at the start of the race. This can be particularly advantageous for preserving stored glycogen for later stages, where energy demands are highest. For Bob, this approach was especially beneficial given his lower carb intake during the early phase of the race because he found eating whilst riding a technical course quite challenging.

Race Fueling: Bob recognised afterwards that his intake during the race was lower than the recommended guidelines and impacted his performance negatively. With targeted gut training and gradual exposure to higher carbohydrate intakes during training sessions, he can improve his tolerance and sustain greater fuel availability for longer durations - potentially enhancing performance. That said, Bob made a smart choice by incorporating a variety of carbohydrate sources including energy gels, bars, and drink mixes, which likely helped mitigate flavour fatigue. One area also worth considering is reducing his race day protein intake, as research suggests during exercise that protein can slow carb absorption in the gut. A more effective approach would be to prioritise protein consumption post-race, in the form of a shake or meal, to optimise muscle recovery and repair.

Given the cooler than expected conditions (~21°C / 57°F), Bob's sweat losses were likely lower than anticipated, making his fluid intake sufficient to support performance and prevent significant dehydration. It’s likely that the cramp he experienced was due to one of the multifactorial causes, and not his hydration. However, to optimise his hydration strategies for future races, conducting sweat rate testing would be valuable. This would provide clearer insights into his individual sweat losses, helping fine-tune his intake accordingly. A key consideration is that endurance performance can decline with a 2-4% decrease in body mass due to sweat loss, so ensuring sufficient fluid replacement is crucial to avoid crossing this threshold. Similarly to his strategy here, and given the race's elevation profile and Bob’s intent to minimise excess weight on the bike, a well-planned strategy for refilling at aid stations should be a priority for all his future events.

Bob opted not to consume any caffeine during the race, other than the small amount found in cola, but did have a couple of coffees with his pre-race breakfast. While this provided an initial boost, scientific research highlights the performance benefits of consuming caffeine during endurance exercise, particularly in reducing perceived effort and delaying fatigue. Assuming Bob tolerates caffeine well, incorporating 3-6mg/kg of bodyweight into his training would be a valuable experiment. Developing a personalised caffeine strategy could help him optimise energy levels at critical moments in the race - such as before a tough climb - allowing him to capitalise on its ergogenic effects.