Mallorca 312

Considering Nick has not completed an event of this duration before, his carb intake was solid and sufficient to see him finish well. However, evidence suggests that higher carb intakes can support stronger performances, so we’d advise Nick to work on increasing his tolerance through gut training to push toward the 90g/h recommendations in future races. As long as he can maintain GI comfort levels, this could really help him going forward to push harder for longer.

Without knowledge of Nick’s sweat rate, it is hard to precisely determine whether he was replacing enough of his losses or even perhaps more than he needed. Nick reported peeing twice in the race, one of which was of greater volume, and both being clear. The longer pee occurred later into the race, at 100km, and suggests that Nick may have been overdrinking relative to his losses and overall sodium consumption. Furthermore, with the humidity being so high in Mallorca, this would’ve reduced his ability to cool down via sweat evaporation and may be one of the reasons why his fluid intake was above the norm. Of course, everyone is different and without knowing more about Nick’s losses it’s difficult to determine how close to optimal his sodium and fluid replacement strategy truly was. Still, it’s a positive indicator that he didn’t experience any muscle cramping or other negative symptoms of dehydration.

Nick’s caffeine intake across the race was fairly high compared to the recommended caffeine dose. But, considering the length of the race and the fact that Nick is accustomed to using caffeine without negative side effects, it likely wasn’t excessive and will have helped keep his perceived energy levels high.