The Traka 360

Racing for twelve and a half hours with a TSS (training stress score) of 678 and a **Wahoo-estimated** energy expenditure of ~10,000 calories puts Metheven’s ride well into the category of *extreme endurance*. In these events, the goal isn't to match energy output, as that’s difficult to achieve, but rather to slow the rate of energy depletion with a consistent intake of carbohydrate. Metheven averaged ~84g of carbohydrate per hour, aligning well with the 60–90g/h range recommended for ultra-distance efforts. This helped him avoid any serious energy crashes, despite unintentionally delaying his first gel until ~40 minutes into the race, instead of 15-20 minutes. That small delay may have contributed to moments of mental fuzziness later on, as early carb ingestion supports central nervous system function and blood glucose stability. Over the day, he used a mix of sports nutrition (gels, chews) and real food (flapjacks, cereal bars), which would have aided absorption by utilising multiple carbohydrate transporters (glucose and fructose) and helped reduce flavour fatigue. Like many endurance events, assistance zones at the Traka are critical touchpoints that can make or break a fueling strategy. Unfortunately, some logistical issues at the second of three assistance zones meant Metheven missed out on part of his planned gel intake. As a result, his energy levels dipped slightly after a period of sub-optimal carbohydrate consumption. Additionally, as part of his crewing team, we were able to weigh Metheven’s gel packets at all three of the feed zones. Of the fourteen gels he ate, weighing the packets revealed that he actually only consumed the equivalent of eleven of these. Looking ahead, small tweaks like starting to fuel earlier, incorporating some salty or savoury options to further combat flavour fatigue, and stashing a couple of “emergency gels” in his race suit could help. Another consideration could be to use Flow Gel in a Flow Flask to reduce the likelihood of carbs remaining in ‘empty’ packets. That said, his approach still reflected strong planning, pacing, and variety; impressive execution for such a long and demanding day.

**Fluid:**
With a sweat sodium concentration of 1,433mg/L and a body mass loss of 1.45kg (3.2lbs) during the race, equating to ~2.0% of his starting body mass, Metheven came right up to the threshold where dehydration begins to compromise performance. His total fluid intake of just under five litres (~170oz) was mostly sufficient for a race of this duration, but limitations became apparent in the second half, where he consumed only a third of his hydration vest's capacity and passed up much of the available plain water. In ultra-distance efforts, fatigue and the mental load of pacing, terrain, and heat can blunt both the desire and ability to drink. Metheven reported a dip in energy levels late in the race, and under such physiological strain, hydration often becomes deprioritised (usually over carb intake), even when it’s most needed.

**Electrolytes:**
Prior to the Traka, Metheven met with the Sports Science Team and received a Sweat Test. Because changing strategies so close to race day is never a good idea (we all know the saying: “never try anything new on race day!”). Metheven's initial planned sodium intake of ~1000mg/L was far closer to what he ended up consuming vs his sweat sodium concentration. As a result, his relative sodium concentration was lower than his losses and the overall fluid volume may not have kept pace with sweat rates in hotter and/or more humid conditions. Even mild dehydration over many hours can elevate cardiovascular strain, impair thermoregulation, and contribute to cognitive fatigue, even more so in the heat. Going forward, front-loading his fluid intake when the gut is more receptive could help sustain both physical and cognitive function deep into these demanding events, and with new knowledge of his actual sweat sodium losses, Metheven will swap from PH 1000 in his bottles to PH 1500 and some over-concentrated drink mix to ensure he better matches his body's needs.