The Traka 200

Hayley's approach to fueling during the just over eight-and-a-half hour effort was a strong example of consistency, a key principle for ultra-endurance events. She averaged ~102g of carb per hour, which sits well above the current endurance fueling recommendations. Her choice to use PF 60 Chew Bars, gels, and PF 300 Flow Gel from her top-tube bottle gave her a constant drip-feed of energy, helping her avoid the classic spikes and dips that can derail longer races. That said, she did experience a temporary low point after the feed zone, likely due to a combination of running low on fluid and underfueling during a mentally “off” middle section. This is a subtle but common risk in ultra races, when terrain flattens or becomes less technical, perceived effort drops and athletes unintentionally let fueling slip. Hayley’s ability to recover well from this patch and finish strong speaks to both her metabolic efficiency and her knowledge of her own requirements to get back on track.

Hydration was one of the few areas where Hayley identified room for improvement, and her body agreed. Despite taking in nearly 4L (~140oz) over the day, her subjective thirst and the need to stop at the final feed zone for extra plain water suggests that she may have been slightly underhydrated, particularly during the hot, final third of the race. Her sweat sodium concentration indicates she’s a moderately salty sweater, and her intake was on the light side for matching that. While not catastrophic, this could have contributed to the "rough patch" she experienced after the feed zone, as dehydration can quickly impair thermoregulation and increase perceived exertion. Given the warmer temperatures (~20°C / 68°F) and the duration of the effort, even a small hydration gap became meaningful late in the race. It's worth noting that she made a smart in-race decision to stop and take on extra water when it became clear she was at risk, an underrated skill that many athletes overlook in favour of pushing through.

Caffeine played a significant role in Hayley's race plan, and she used it strategically. With 400mg total spread across the day using multiple caffeinated gels, she landed right at the top end of the research-backed range for endurance enhancement. This higher dose is particularly well-suited to ultra events, where central fatigue, not just muscular fatigue, becomes a primary limiter. Studies have shown that caffeine helps improve alertness, reduce perceived exertion, and even enhance motor unit recruitment, all of which are useful across a long, mixed-terrain course like the Traka 200. The key was Hayley's distribution: starting with a pre-race dose to prime her system and then spacing top-ups during the ride to sustain its cognitive benefits. Her decision to stop and hydrate late in the race, even after more than six hours on the bike, reflects sharp cognitive function and self-awareness, a sign that, despite some energy dips, she was still thinking clearly and managing her effort well.