Jenson Young
The Traka 200
GironaTop 50, MPROJenson's headline numbers
Jenson's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I felt like I’d always got enough energy and I was never hungry or close to bonking."
Jenson’s fueling plan was a strong example of how high carbohydrate intakes can be sustained under race stress when delivered with precision and support. Averaging ~107g/h across six-and-a-half hours, he tapped into the upper end of current fueling recommendations, but more importantly, he never experienced low energy or hunger; a critical outcome in events lasting longer than five hours when muscle glycogen availability is a key limiter. What likely contributed to this success wasn't just the volume, but the variety and timing of intake. Research shows that multiple transportable carbohydrates (glucose and fructose) enables higher absorption rates by utilising separate intestinal transporters (SGLT1 and GLUT5), and Jenson's combination of gels, chews, and drinks would have taken advantage of this. Crew support ensured a top up of fuel and hydration just over half way through the race, and consistency is often what separates a good fueling strategy from a great one. It’s a reminder that even the most physiologically sound plans can unravel without execution, and Jenson nailed that part.
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.
Jenson983mg/L
Jenson 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.
Whilst Jenson's losses are on the moderate side, getting his hydration strategy right is still crucial when it's hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.
Learn moreT - 60mins: Drank ~500ml of strong electrolyte drink
"I needed more water or something to drink in the last hour. I completely ran out so I didn't want to dehydrate, so I was kind of scared of going too hard towards the end! Earlier on I lost a full bottle and it was very hot out which probably contributed to this."
Hydration proved to be the limiting factor late in Jenson’s race, not due to poor planning, but due to real-world race interruptions. Losing a bottle near the middle of the race and running dry in the final hour left him rationing effort, a subtle but significant limiter that likely cost him time in the final stretch of a demanding day. After having a Sweat Test the day prior to check his plan was suitable, his total sodium intake was well-matched to his sweat sodium concentration, showing he was compensating well for losses. But even with a solid electrolyte strategy, fluid volume remains a top priority in hot conditions, particularly when thirst is suppressed at high intensities. Dehydration of even 2% body mass can increase heart rate, impair thermoregulation, and reduce power output. Without fluid late in the race, Jenson backed off, not out of fatigue, but out of self-preservation; an intelligent choice, but one that highlights how fragile even well-built plans are without redundancy. Carrying extra or stashing a backup bottle is an easy fix for future efforts or, as he did here, making use of the neutral feed zones for additional fluids.
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
Jenson’s caffeine intake was well within the recommendations but what’s more interesting is how it shaped his race psychology. A pre-race energy drink primed his alertness for the start, and a PF 30 Caffeine Gel later in the race likely helped him maintain focus when mental fatigue peaks and perceived exertion rises. Caffeine acts on adenosine receptors to reduce perceived effort and pain, making it especially useful late in long events. Jenson’s feedback suggests it played a quiet but crucial role in keeping his energy stable. The timing (front-loaded with a strategic dose later on) matches what studies have shown to maintain central nervous system stimulation over prolonged durations. Importantly, Jenson didn’t overdo it, avoiding the common pitfalls of GI distress or jitteriness that can occur when caffeine intake exceeds individual tolerance or is poorly timed.
How Jenson hit his numbers
Here's everything that Jenson ate and drank on the day...
Final thoughts
“Looking back I probably should have had more water especially in the heat, but felt pretty good never felt like I had no energy etc. ”
“Jenson had a couple of mechanical issues before the half way point which set him back, but he did a great job to race hard after and catch a few places lost. Planning ahead for weather “what ifs” could be helpful to ensure he has enough fluid, regardless of bottle drops or warmer-than-expected weather. ”
PF&HJenson'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.