Radl Gravl

Ollie planned his fueling strategy for Radl Gravl to optimise carbohydrate availability, focusing on glycogen storage with a carb-rich breakfast, followed by a bottle containing carbs and electrolytes, along with a PF 30 Caffeine Gel to spike his glucose levels. To sustain performance during the race, he consistently consumed carb by way of Carb Only Drink Mix in his two 500ml bottles and a few gels, meeting the evidence-based endurance fueling guidelines. Ollie has never struggled with GI issues in his previous races, and his high carb intake will have maximised substrate availability and neuromuscular function, contributing to his extremely high energy rating. This well-executed strategy enabled him to perform at an impressive level despite a demanding lead-up, reinforcing the value of structured fueling for endurance performance.

Ollie swapped his original hydration strategy for just two 500ml bottles, hoping to at least somewhat compensate this by preloading with PH 1500 (Tablets) at breakfast and pre-race to enhance fluid retention. However, his total fluid intake of 1L during the race proved insufficient for his needs, despite the cooler-than-expected conditions. Looking back, the environment was still warm enough that additional sodium during the race, rather than only beforehand, would likely have been beneficial. The combination of this sodium deficit, suboptimal fluid intake, and sustained high power outputs likely contributed to the severe cramps he experienced in the final 15km, highlighting one of the two possible theories linked to cramping. While his preloading strategy helped delay dehydration, future adjustments, such as a more aggressive hydration plan whilst on the bike even in cooler conditions, may help mitigate these issues in races with similar intensities.

Ollie’s pre-race caffeine consumption of a PF 30 Caffeine Gel delivered an effective priming dose, and he then maintained a steady intake with two additional PF 30 Caffeine Gels. Research suggests that caffeine can enhance time-trial performance, increase fat oxidation, and delay fatigue by acting on the central nervous system to reduce perceived effort. Given that Ollie reported feeling strong throughout, his caffeine intake likely played a key role in sustaining energy levels and mental sharpness, particularly in the last 15km when he had to grind through some cramp.