Kathmandu Coast to Coast

Dougal went into his 10th Kathmandu Coast to Coast race knowing he could tolerate a high volume of carbs because of the extensive gut training he has undergone through his 15 years of ultra endurance racing. Each discipline of this event (250.2km total made up by 2.2km run, 55km bike, 33km run, 115km bike, 30km paddle and 30km bike to the finish) has different durations, mechanics and logistics, so Dougal had different fueling plans for each one. Throughout, his fuel was primarily provided by Carb & Electrolyte Drink Mix and PF 30 Gels. Dougal took on ~110g/h on the first bike section, and then brought this down to ~89g/h on the run. The 33km run posed an unexpected challenge when he fell and broke his ankle, but determined and unaware of the severity of his injury, Dougal powered on. He says he wished he’d carried more fuel on the run as he had to ration his gels for the last hour when his ankle forced him to slow down. When he began to crave real food at the end of the run, he grabbed some boiled potatoes from an aid station, satiating his hunger before the kayak leg. While paddling 30km, Dougal took on an impressive ~172g/h; this was beneficial to front-load his fuel for the final bike leg where his intake dropped back down to ~91g/h. Overall, Dougal consumed a very impressive carb intake. Going forward, he could consider having a contingency plan of different fuel options and greater quantities to be able to prevent the feeling of hunger which can come from eating purely simple sugars over a long duration.

Staying hydrated during an event of this duration and intensity is critical to succeeding, even when the temperatures aren’t high. Dougal knows he is usually a heavy sweater from sweat rate testing, but he classed his sweat rate as moderate in this event due to the mild conditions. To keep on top of his losses he consumed ~625ml/h which predominantly came from Carb & Electrolyte Drink Mix, cola and water. To maintain his relative sodium concentration when consuming fluids without much sodium, Dougal had 12 Electrolyte Capsules spaced throughout the race. This individualised strategy meant that he finished the event without too much dehydration, evidenced by having to pee soon after finishing.

While Dougal did experience severe cramps in his left adductor ~3 hours into the long run causing him to stop to stretch, he did not attribute these to fluid and electrolyte balance but instead the neuromuscular theory of muscle cramps. This is potentially due to his broken ankle changing his gait and increasing the load through his left leg.

Dougal distributed his caffeine intake sensibly through the race with regular doses coming from chews and gels. The recommended intake for endurance events is 3-6mg/kg, which Dougal’s intake fell within. This total intake via consistent doses would have helped to support his mental alertness and perception of effort across the event.