29029 Snowbasin

As a member of the Sports Science Team, Emily practised what she preaches in the lead up to her first long endurance event. Before the race, this meant meeting the scientific guidelines for carb loading by consuming ~8.5g/kg of oatmeal, pasta, sweets, pastries, energy drinks and more the Thursday before the event. She then followed the recommendations for her final pre-event meal, taking on ~1.6g/kg 1.5 hours before the start.

Following the 29029 Fuel & Hydration Planner’s carbohydrate recommendation, Emily aimed to consume 60g/h whilst hiking the 13 ascents of Snowbasin (the stats above include her rest and gondola time). With the help of PF 60 Chew Bars, PF 30 Gels and PF 30 Chews all consumed on the move, she was able to stave off major energy dips and average 84 minutes for each ascent. With the unique ~15-minute gondola ride (typical of 29029 events), Emily tactically utilised this downtime to refuel with solid food, including energy bars and waffles, and she also took advantage of the three meal times where food was provided in the cabin. Overall, Emily averaged ~48g/h across the 29.5 hours she was out there, and closer to ~53g/h when discounting her three hours of sleep. When broken down by sections, her intake varied to match the demands; averaging ~64g/h for hikes 1-4, ~31g/h for hikes 5-7, ~51g/h for hikes 8-10 and then ~43g/h for hikes 11-13. Some fluctuation is expected in an event of such length, but the priority of consistent fueling remains. In this case, her large drop during hikes 5-7 was driven by changes in pace and subjectively by muscle discomfort. She brought her intake down during these hikes, which coincided with the hottest part of the day, as she didn’t feel her stomach would tolerate more.

Using tips from previous 29029 finishers, including Chris from the Marketing Team, Emily decided to use a hydration pack, carrying two 500ml soft flasks throughout. To replace her moderate sweat sodium concentration, she used PH 1500 in one flask and plain water in the other, aware she would get additional sodium in her lunch, dinner and breakfast meals. This allowed her to match her sodium losses and avoid flavour fatigue from her drinks.

After weighing her empty soft flasks and wrappers to collect accurate data, Emily refilled both of her flasks at the bottom of the mountain before each ascent. This meant she could carry enough fluid with her to keep up with her total fluid losses (as measured in the Precision Performance Lab). As temperatures warmed throughout the day, so did her fluid demands. Emily wisely increased her fluid intake during these hikes and refilled again at the top aid station to sip alongside her real food on the way down.

To avoid spikes and dips in levels of the stimulant, Emily chose not to have any caffeine until about halfway through the event. She had a cola with dinner at 7pm before using cola from aid stations during each of the night hikes (8-10) in an attempt to fight her body’s circadian rhythm and boost perceived energy levels. After a quick nap between 2-5am, she used a couple of cups of coffee as another strategic caffeine boost to help her finish the final few hikes. This put her within the scientific recommendations of caffeine usage, though on the lower end, indicating she could have reached for another few extra cups of cola or coffee when she noticed her energy starting to fall midway.