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Matt Page's scorecard

King Alfred's Way FKT

Wednesday 25th May, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 88g

    Carb per hour
  • 234mg

    Sodium per hour
  • 344ml

    Fluid per hour
  • 682mg/L

    Relative sodium concentration
  • 306mg

    Total caffeine
  • How Matt hit those numbers

    finish
    star
    bottle
     
    1 x Bowl of muesli
     
     
    200ml x PH 500 (Tablets)
    2 x PF 30 Energy Chews
     
     
    20 x PF 30 Energy Gel
    3L x PF 30 Energy Drink Mix
    2 x PF 90 Energy Gel
    8 x PF 30 Energy Chews
    2L x Plain water
    2 x Energy gel with caffeine (24g carb, 72mg caffeine)
    330ml x Red Bull
    2 x Mars Bar
     

    How Matt's hydration and fueling went...

      • Matt had previously claimed the Fastest Known Time (FKT) over the King Alfred’s Way trail in a single ride, but this accolade was stripped from him by Global Cycling Network’s Simon Richardson just a couple of months later. This time round he was determined to retain his record, and put it out of sight for others attempting it. Matt ended up breaking the record by ~45 minutes, and said he possibly could have gone faster!
      • Setting off at 04:30 fully stocked with almost all his fuel and hydration supplements on board, Matt stopped only to top up his water bottle and repair a puncture which set him back slightly at ~150k
      • Matt battled through some very British weather along the route, making parts of the off-road course particularly treacherous, which makes his new FKT even more impressive
      • To average such a solid carb intake of ~88g/hr is an impressive feat in itself, especially as he maintained this intake for 16 hours - kudos Matt!

    Hydration

      • Matt drank ~500ml/16oz PH 500 the night before, and ~200ml/7oz PH 500 ~30 mins before setting off. Usually we would recommend preloading with a stronger electrolyte drink, such as PH 1500, to adequately prime the body’s sodium levels to optimise fluid retention and maximise blood plasma volume
      • Matt drank ~5L/176oz of fluid throughout this ride, with 3L/101oz of PF 30 Drink Mix being his primary source of both energy and sodium. He also supplemented drank ~2L/67oz of plain water, giving him an average fluid intake of ~331ml/h
      • This fluid intake may appear fairly low, but considering the weather conditions were mild (12-19℃/ 53-66℉), and it was raining for a good portion of the day, his sweat rate would likely have been low. Matt also peed six times throughout the ride, further supporting the notion that he was adequately hydrated
      • Matt took ~3,521mg of sodium, with a relative sodium concentration of ~661mg/L. Whilst we don’t know Matthew’s sweat sodium concentration, given he experienced no cramps and no cravings for salty foods, it’s safe to assume that Matt did a solid job at replacing a good proportion of the sodium he lost through sweating
      • Giving a subjective hydration rating of 8/10, Matt felt that he may have actually taken too much fluid with him, given that he finished with almost a full bottle of water. Although he understandably didn’t want to risk running out

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Matt started his epic day in the saddle by topping off his stored glycogen with a bowl of muesli. He also had a final carb hit with two packets of PF 30 Chews ~30 mins before setting off which would have hit his bloodstream quickly and spared his stored glycogen for later in the day
      • Having iterated his fueling plan for several months, Matt has trained his gut to absorb a large amount of carbs over long periods of time, so all he had to worry about was cycling for 16 hours!
      • Matt set an alarm on his bike computer to go off every 30 minutes, so he ensured he was taking on some carbs regularly. As with longer duration events, it can be easy to make the mistake of going for long periods without eating or drinking, so this was a great strategy to prevent under-fueling
      • Just over half of Matt’s fluid intake (~3L/101oz) contained PF 30 Energy Drink Mix, and he topped up his carb intake with an impressive twenty PF 30 Gels, eight PF 30 Chews, two PF 90 Gels, two caffeine gels and a Mars bar
      • Choosing to use the PF 30 Drink Mix was a tactical decision, as being able to drink liquid carbs saves packet opening whilst trying to ride fast off-road, which can be a challenge. In all, Matt took ~1,416g of carbs over the 354 kms, averaging ~88g/h
      • Matt finished the ride saying “In general my stomach felt good, considering the time I spent cycling and the amount I ate”, and rated his GI comfort 10/10
      • Rating his energy levels 6/10, Matt felt he was fading towards the latter end of the ride, saying “Towards the end I was dropping, and if I could have carried more fuel I would have done” but he found it logistically hard to carry much more and he didn’t want to have to stop to pick up supplies either

    Conclusions

      • Overall, Matt was pleased to claim the FKT over the King Alfred’s Way course, beating the previous record held by Global Cycling Network’s Simon Richardson’s time by almost 45 minutes
      • Matt managed to take on an impressive amount of carbs throughout the feat, which is a testament to his years of experience fueling ultra-endurance bike rides, and should give him confidence heading towards his next challenge
      • In summary, Matt rated his race satisfaction 8/10 saying “I’m happy with the attempt, but as is often the way, I’m always looking for improvements, and I believe there’s more to come”
      • Matt has released a YouTube video documenting his record breaking day which you can watch here

    Key info

    Matt Page

    Male

    Result

    Overall Time
    16:05:42

    Event information

    Sport
    Cycling
    Discipline
    Mountain bike
    Event
    King Alfred's Way FKT
    Location
    Winchester, England
    Date
    25th May, 2022
    Website
    Total Distance
    354.0km / 220.0mi

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    Rain
    Min Temp
    12°C / 54°F
    Max Temp
    19°C / 66°F
    Avg Temp
    17°C / 63°F
    Humidity
    50%

    Athlete feedback

    Race satisfaction
    8/10
    Hydration rating
    8/10
    Finished with a full bottle so if anything I took too much
    Energy levels
    6/10
    If I could have carried more fuel I would have done
    Toilet stops
    Yes
    GI comfort
    10/10
    Cramping
    No cramping

    Matt's Thoughts

     Happy with the result, but there's always room for improvement!

    Matt's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1,4163,7715,530306682
    Per hour8823434419

    Data Confidence

    marker-icon

    1

    2

    3

    4

    5

    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.

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