Belgian Waffle Ride

This is the first time that we’ve seen John consume more than ~80g/h in a race, and he skillfully exceeded the scientific recommendations for a race of this duration and intensity. We’re seeing more and more elite athletes able to consume and tolerate over 90g/h after undergoing gut training, and John is no exception. He’s been practicing by gradually increasing his intake during long training rides to comfortably hit these numbers with no GI distress. On race day, he largely relied on gels, chews and PF Carb & Electrolyte Drink Mix to support his energy needs. This use of different energy products allowed him to fuel frequently without experiencing flavour fatigue during long endurance races, and his energy levels surely benefitted from the sustained high carb intake.

It can often be helpful to decouple the elements of fuel and hydration during longer events, as this allows for adjustments when conditions change, such as environmental temperatures or unexpected race intensities. Having said that, some athletes still prefer to combine their carb, sodium and fluid intake into bottles for ease, and John has found mixing PF Carb & Electrolyte Drink Mix with PH 1000 (Tablets) works well for him. Considering his high fluid intake, the fact that he only had to pee once (while a mechanic spent the best part of four minutes fixing his broken derailleur two hours into the race) suggests he did a good job of staying hydrated whilst not overshooting his fluid needs. John is prone to cramping and did experience some twinges during the last mile, but this may have been due to muscular fatigue rather than dehydration, as his relative sodium concentration was appropriate for his personal losses.