< Back to case studies

Danni Shrosbree's scorecard

Unbound Gravel 200 miler

Saturday 3rd June, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 78g

    Carb per hour
  • 787mg

    Sodium per hour
  • 880ml

    Fluid per hour
  • 894mg/L

    Relative sodium concentration
  • 377mg

    Total caffeine
  • How Danni hit those numbers

    1L x PH 1500 (Tablet)
    1 x Bowl of oatmeal with honey, peanut butter and banana
    1 x Coffee
    3.15L x PH 1000 (Drink Mix)
    900ml x PH 1000 (Tablets)
    3.6L x PF 60 Energy Drink Mix
    7 x PF 30 Energy Gel
    3 x PF 30 Caffeine Gel
    4 x PF 30 Energy Chews
    2.5L x Plain water
    531ml x Coca Cola Original
    0.5 x Energy chew packet with caffeine (38g carb)
    1 x Mini malt loaf (17g carb)

    How Danni's hydration and fueling went...

      • Danni is a professional cyclist for team DAS-Handsling and competed at Unbound Gravel 200 for the first time in her career
      • An event famous for its extreme, high temperatures, the 2023 edition of Unbound saw freak storms the day before and during the race, which turned parts of the race course into a mud-bath just hours before the start
      • Temperatures still remained high (~25℃ / 77°F), and Danni’s fuel and hydration plan was robust even in the most challenging of conditions, as she battled her way to fourth place overall


      • As temperatures have played a major role in previous editions of the race, Danni knew that starting optimally hydrated was going to be essential. She therefore preloaded her sodium levels using PH 1500 the morning before the race, thus maximising her temperature regulating potential, and increasing the volume of her blood plasma to reduce the strain on her cardiovascular system
      • Danni prefers to consume most of her nutrition in liquid form, so her fluid supply formed an integral part of her fuel and hydration strategy. Like most riders at Unbound, Danni carried a pack at all times which had a ~1.5L (48oz) fluid bladder, and she drew most of her fluid from this. Her support crew also gave her two top-ups of this bladder at the aid stations, thus helping her execute her strategy
      • In total, these packs provided her with ~3.6L (121oz) of PF 60 Drink Mix, which she mixed to 1.5 times the normal strength to give her ~90g per litre, and ~1,500mg of sodium per litre (32 oz). She also picked up ~3.15L (106 oz) of PH 1000 (Drink Mix) and ~900ml (30oz) of PH 1000 (Tablets) from her crew
      • There were also water stations along the route, and Danni managed to pick up ~3L (96oz) of plain water from these by refilling the water bottles on her bike frame, but had to squirt ~500ml (16oz) of this onto her cassette to clear the mud at one point! She also grabbed some Coca Cola to satisfy a craving, which helped boost her caffeine intake slightly
      • In all, Danni stuck to her word and relied largely on fluids to meet her nutritional needs, averaging ~880ml (29oz) of fluid per hour across the 12 hour race. These drinks had a relative sodium concentration of ~894mg per litre (mg/32oz)


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Danni prepared for her longest gravel ride ever by making sure her stored energy was maximised, increasing the carbohydrate content of her diet and limiting fibre and fatty foods for a couple of days ahead of the race
      • Then, soon after her 03:30am alarm went off, she had a bowl of oatmeal with some honey, banana and peanut butter to top off her glycogen stores. She also had a mug of coffee to begin circulating some caffeine into her bloodstream and reap the associated benefits from this
      • During the race itself, Danni’s ~3.6L (121oz) of PF 60 Drink Mix provided most of her calories, but she also topped this up with four PF 30 Chews, two PF 90 Gels and one PF 30 Gel
      • To maintain her caffeine levels throughout the day, Danni also took a PF 30 Caffeine Gel at three, five and eight hours into the race. As caffeine has a half-life of ~3-4 hours, this will have maintained peak levels of caffeine in her bloodstream throughout the race
      • Danni experienced a couple of energy dips, mainly around the section of thick mud where she had to get off her bike and run/walk with it. During this time she wasn’t able to eat but was still working hard, so subsequently her energy levels took a dive
      • Thankfully Danni’s experience and composure meant she endeavoured to catch up, and ended up averaging ~78g of carbohydrates per hour across the 12 hour race, which is similar to what our Fuel & Hydration Planner would recommend for a race of this length and intensity
      • With this, Danni reported no gastrointestinal issues all day, rating her GI comfort a perfect 10 (out of 10). This is a testament to the gut training she’s undertaken over the years to increase her tolerance to carbohydrates during hard racing, and still felt if she’d taken more with her during the technical sections, she would have eaten that too


      • Danni’s debut at the ”world's toughest gravel race” was superb, and she said the only thing that could have gone better was if she’d been victorious in the 3rd place sprint, where she was pipped by Sarah Sturm
      • Compared to the last Case Study we crunched for Danni at the Tour of Britain, her carb intake has nearly doubled, and her fluid intake has tripled. This shows the progress Danni’s making with training her gut to absorb both more carb and more fluid, and it’s now helping facilitate her stronger performances. Check out Danni’s race data from her Strava profile too if you’re interested

    Key info

    Danni Shrosbree



    Overall Time

    Event information

    Unbound Gravel 200 miler
    Kansas, US
    3rd June, 2023
    Total Distance
    330.3km / 205.2mi
    Total Elevation
    3,084m / 10,118ft

    Race conditions

    Weather Conditions
    Hot and Humid
    Min Temp
    19°C / 66°F
    Max Temp
    29°C / 84°F
    Avg Temp
    25°C / 77°F

    Athlete feedback

    Race Satisfaction
    Toilet stops
    GI comfort
    No GI distress at all
    No cramping

    Danni's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake9489,54710,681377894
    Per hour7878788031

    Data Confidence







    There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.

    Danni's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started