The Traka 200

Harry approached his fueling strategy with a clear plan, having carb-loaded the day before with ~860 grams (which falls within the 8-12g/kg recommended range). This laid a strong glycogen foundation, critical for an event of nearly seven hours. During the race, he maintained a consistent intake above the traditional 90g/hour benchmark and aligned with recent evidence that higher intakes can support optimal performance in elite endurance athletes when well-trained and gut-adapted. Interestingly, he noted feeling quite “full” when he reached the assistance zone, but given his high-carb and fluid intake, this comes as no real surprise and is fairly common, especially when work rate fluctuates. Still, he respected his pre-planned intake ("eating as per the Strategy Sticker"), showing how pre-race fueling plans can help override in-the-moment reluctance; a tactic often vital when muscle fatigue could mask energy needs.

With a sweat sodium concentration of ~1,300mg of sodium per litre, Harry is most definitely a ‘salty sweater’. His sodium intake, although high in absolute volume, would not have replaced all of his sweat losses during the race, particularly given the hot and humid conditions. However, the reality of racing meant some disruption to his plan and some additional plain water which would have slightly diluted the relative sodium concentration of his intake. Additionally, Harry’s post-race thirst and lack of quick urination signalled a slight hydration shortfall. Even a well-formulated strategy can be derailed by minor logistics, especially in self-supported or gravel formats. Finishing his hydration vest and keeping hold of that additional bottle suggests future strategies might include carrying some extra fluid and being stricter on what he drinks during the race, particularly in the final hour where thermoregulatory and muscular strain are at their peak.

Caffeine was used consistently throughout the race, with Harry's intake aligning with evidence-based guidelines for endurance performance. Spread across three PF 30 Caffeine Gels, cola, and likely topped up by his morning coffee, this steady intake would have supported his energy levels well across the day. It’s particularly notable that Harry’s perception of performance decline was neuromuscular rather than energetic - "my muscles were just cooked”- suggesting caffeine may have helped him stay cognitively engaged and focused despite heavy legs. For athletes with higher muscle mass, especially in long races with repeated surges, the challenge isn't always energy supply but muscle resilience, something caffeine won’t fix, but certainly can help manage mentally.