The Border Run

Ollie’s intake of just over 100g/h falls in line with the upper range of current endurance fueling guidelines, which show that tolerating more than 90g/h is possible. He used a combination of PF 30 Gels, PF 30 Caffeine Gels, PF Carb Only Drink Mix, and some caffeinated energy drinks. By starting the day with sufficient pre-race fueling and then distributing his in-race intake consistently throughout, Ollie maintained high energy availability. He was briefly concerned that he wouldn’t have enough fuel with him to support his high effort level, so he temporarily adjusted his pacing and power output. His body responded well to this, illustrating how both appropriate carb availability and reduction in effort can adequately support recovery during exercise and help to improve energy levels. Maintaining such a high carb intake also helps mitigate central fatigue by maintaining blood glucose levels.The strong finish he reported - riding hard to the line - is a classic sign of well-managed energy reserves and efficient substrate utilisation over time.

Ollie’s hydration strategy expertly matched both his sweat rate and sweat sodium losses as previously determined by a Sweat Test. His fluid intake was within the recommended range to replace a good proportion of his sweat loss, and his perceived lack of thirst supports that it was the right strategy for him. Importantly, his electrolyte intake, delivered primarily through PH 1500 (Tablets) was almost spot on his sweat sodium concentration, a near-perfect strategy for reducing the risk of hyponatremia and preventing cramping during prolonged efforts. Ollie reported no symptoms of dehydration or electrolyte imbalance, such as thirst, dizziness, or cramping, indicating that both his blood plasma volume and thermoregulation were likely well-maintained. From a physiological standpoint, this would have helped support sustained cardiac output and muscular performance.

With a total intake of 432mg of caffeine, Ollie positioned himself within the optimal performance-enhancing range supported by research, which generally falls between 3–6mg/kg. His pre-race coffee helped stimulate central nervous system activity and may have reduced perceived exertion from the start, while strategically timed PF 30 Caffeine Gels during the race likely helped maintain mental sharpness and combat fatigue. Caffeine enhances endurance performance not only through reduced perception of effort, but also by increasing mobilisation of intracellular calcium and stimulating greater motor unit recruitment, which can be crucial in long events like this as both physical and mental fatigue accumulates.