King's Cup British Gravel Championship

Chris averaged 71 grams of carbohydrates per hour and hit these numbers solely with PF 30 Gels. While this is within the general recommendations, strong anecdotal evidence suggests that edging closer towards 90g/h could enhance performance. To achieve this, he’ll need to undergo structured gut training and employ an adapted plan to increase his carb intake in races. His noticeable drop in energy with 45 minutes remaining suggests that a higher intake earlier in the race may have helped sustain his performance. Instead of diluting PF 30 Gels with water, he could switch to Flow Gel, its thinner consistency makes it easier to consume without additional fluid, streamlining his intake with less hassle.

Chris got his sodium intake from a bottle containing PH 1000, but he only drank half, falling short of his target due to the demands of the course and terrain. While the relative sodium concentration of his fluids was appropriate given his low sweat sodium concentration, the overall volume of fluid replacement was likely insufficient to offset dehydration, which may have exacerbated the impacts of underfueling on his energy levels. Although we don’t have exact data on Chris’ sweat rate, given the intensity he was riding at, it was certainly higher than the ~0.3L/h he was replacing. The practical challenges of hydration in a race like this must be acknowledged, but in future gravel events - especially longer ones - Chris would benefit from a different drinking system, such as a hydration pack, to increase his fluid intake across challenging terrain. Chris himself noted that he drank too little and felt dehydrated by the end of the race. He also linked his dehydration to post-race soreness and fatigue, stating that his legs were "ruined" the next day.