The Traka 200

In the demanding conditions of the Traka 200km gravel race, which is characterized by steep climbs, technical terrain, long flat sections, and a further climb to finish, Jan drew on his background as a former professional cyclist to implement an aggressive and well-practiced fueling strategy. Accustomed to high carbohydrate intake, he averaged ~108g of carbs per hour using a combination of PF 30 Chews, PF 30 Gels, and PF Carb Only Drink Mix. Although a late breakfast left him feeling slightly full at the start and an early full-gas climb added intensity, he settled into the race rhythm and adapted his fueling strategy well. Despite losing a bottle of PF Carb Only Drink Mix early on, his experience and preparation ensured he had enough nutrition with him to sustain performance throughout the race, underlining the value of both high carb availability and flexible in-race execution.

In warm and increasingly hot conditions at the Traka, starting at around 15°C / 59℉ and rising to 26°C / 79℉ by the finish, hydration was a key factor in sustaining performance over varied terrain. Jan averaged just over 600ml of fluid per hour, at a relative sodium concentration of ~748mg/L, which closely matched his expected sodium losses through sweat. His hydration plan included starting with bottles that were heavily sodium-loaded with PH 1500 - roughly double his estimated losses - and collecting similarly concentrated drinks at a planned crew stop at 115km. This was balanced out by additional plain water at unassisted feed zones (~55km and ~162km) and bottles containing PF Carb Only Drink Mix, resulting in a net sodium intake well-aligned with his individual requirements. Although he dropped a full bottle early in the race during a descent, he adapted effectively by refilling with water at the first aid station and staying on track with his fluid intake through the remainder of the course. His ability to balance high and low sodium sources dynamically demonstrates both experience and a well-calibrated hydration strategy.

Jan’s caffeine intake during the race was notably below standard endurance performance guidelines, which recommend 3-6mg/kg of body weight. He consumed only a single PF 30 Caffeine Gel during the race, resulting in a total intake under the advised range. While this may have limited his access to caffeine’s proven benefits, such as reduced perceived effort, improved focus, and enhanced performance, it's an area with clear potential for optimisation. Incorporating a more structured caffeine strategy in future events could offer a valuable performance boost, particularly in the latter stages of long, demanding races like this.