The Traka 200

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 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.

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.