Ollie Jones
Radl Gravl
McLaren ValeTop 50, M25-29Ollie's headline numbers
Ollie's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I felt super strong and ready to race all the way through. After a hectic week I was surprised the legs felt so good! "
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.
Hydration
Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.
Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.
Ollie880mg/L
Ollie has been Sweat Tested to dial in his hydration plan
Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.
Whilst Ollie's losses are on the moderate side, getting his hydration strategy right is still crucial when it's hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.
Learn moreT - 60mins: Drank ~500ml of strong electrolyte drink
"I was undecided all week about my hydration strategy, and a last minute drop in temperature meant I opted for two bottles rather than two bottles and a hydro pack. I made sure to preload proactively knowing I’d probably be low on water during the race. Evidently it wasn’t enough as I suffered from some pretty severe cramps in the final 15km, something I’ve never really had before. "
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.
Caffeine
Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.
T - 0-4hrs: Had a final hit of caffeine
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.
How Ollie hit his numbers
Here's everything that Ollie ate and drank on the day...
Final thoughts
“I’ve walked away from the race happy. My power numbers were really good and my best in a number of years, and I felt like I could really attack the race. The cramps set me back, but I’m certain I put everything I had into it.”
Ollie“Ollie’s fueling and caffeine strategies were spot on, keeping his energy levels and focus high throughout the race. However, his decision to reduce fluid intake due to cooler temperatures and lack of electrolytes during the race likely led to the dehydration and cramping he experienced towards the end. Despite this setback, his overall performance was excellent, and with better hydration planning, he could optimise future race outcomes.”
PF&HOllie's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).