Gravel Mexico

Hayley's fueling plan was ambitious but well-constructed, aiming for high carbohydrate availability to match the duration and intensity of her effort. At altitude, carbohydrate becomes even more of a preferred fuel source, and maintaining high levels helps counteract the efficiency drop that comes with reduced oxygen availability. Notably, Hayley didn’t rely on one single product or texture, which speaks to good practical race experience. She rotated between gels, chews, chew bars, and drink mixes; having a variety like this can help reduce the risk of flavour fatigue over nearly 10 hours. However, despite the strong numbers, she noted “a couple of rough patches”, likely a result of the physiological stress of altitude and terrain more so than her fueling. Critically, she mentioned that the challenging and technical course demands made eating difficult, particularly in the latter part of the race. In hindsight, slightly front-loading her intake more aggressively or moving more of her fuel into her bottles during the technical sections could have buffered those dips and better maintained her energy levels.

Even in the moderate temperatures, high and dry altitude environments can result in increased non-sweat losses and can increase the body’s fluid requirements beyond what the temperatures would suggest. During the race, Hayley managed to stay ahead of dehydration, rather than chasing it, especially in dry conditions where sweat can evaporate quickly, masking the body's perception of sweat rate. By incorporating PH 1500 and PH 1000 strategically, alongside Electrolyte Capsules and on-course electrolyte drinks, Hayley managed her intake well, using the capsules to increase sodium intake slightly when she felt like she needed more. She noted only brief stretches without drinking, and despite her sodium intake being slightly lower than ideal, she didn’t report cramping, nausea, or other signs of fluid imbalance, all of which she was concerned about ahead of the race.

With a caffeine intake of ~8.2mg/kg, Hayley surpassed the range of what’s strictly considered effective and appropriate, as she is used to the stimulant and tolerates it well. Despite limited access to caffeine before the race, she utilised products and foods she could find to source caffeine, and her pre-race use of a caffeine shot and coffee-based oats gave her an early boost, which she topped up regularly with caffeine gels throughout the race. Spreading out her doses of caffeine helped her maintain mental focus, delay fatigue, and reduce perceived exertion; especially crucial in a race lasting nearly 10 hours. While Hayley didn’t mention noticing a direct benefit, her ability to stay sharp, hold her pace, and stay competitive until the end suggests her level of caffeine intake worked as intended.