Harry Tanfield
The Traka 200
GironaTop 100, MPROHarry's headline numbers
Harry's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
Harry would benefit from taking in a final dose of carb <30 minutes before
"My energy was fine, my muscles were just cooked and I started to cramp in my adductors. I felt pretty full going into the feed zone because I was eating as per the Strategy Sticker and didn’t really want to, but knew I had to."
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.
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.
Harry1300mg/L
Harry has been Sweat Tested to dial in his 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.
Given Harry's losses are High (1,300mg/L), nailing his hydration strategy becomes especially crucial when it's hot and/or humid.
Learn moreDrinking a strong electrolyte drink before the race could have helped Harry start optimally hydrated
"I lost a couple of bottles during the race which changed my intake slightly. I also didn’t pee directly after the race, and drank the vest dry with 3-4km to go. If I had another 500ml bottle of cold water in the last 10-20k I would definitely have finished that. I should have kept the extra bottle I picked up but just drank a bit and threw it. "
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
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
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.
How Harry hit his numbers
Here's everything that Harry ate and drank on the day...
Final thoughts
“I’m too heavy to do much better in a race like this, but didn’t have anything go wrong and couldn’t have changed much for a better result. I also had some easy days before this race, after some sickness so I wasn’t expecting a lot and knew it was going to be just a long day.”
“For a race Harry knew wouldn’t suit his strengths, he performed well and executed a solid fuel and hydration strategy as per his plan. With some minor tweaks, he’s in great shape for Unbound, a race suited more to his style and ability. ”
PF&HHarry'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 an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.