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Mads Pedersen's scorecard

Canoe Marathon World Cup

Sunday 29th May, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 50g

    Carb per hour
  • 591mg

    Sodium per hour
  • 591ml

    Fluid per hour
  • 1,000mg/L

    Relative sodium concentration
  • 0mg

    Total caffeine
  • How Mads hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Drink Mix)
    200g x Oats with oat milk
    2 x Banana
    1 x Slice of bread
    1 x Plate of rice and chicken
    1 x Caffeine shot (200mg caffeine)
     
     
    1 x PF 30 Energy Gel
     
     
    1.25L x PF 30 Energy Drink Mix
     

    How Mads' hydration and fueling went...

      • During the build up to the Canoe Marathon World Cup, Mads worked closely with the PF&H team to adjust his current nutrition plan over the course of a run of brilliant results. This helped him to secure another 1st place, this time at the World Cup, in a time of 2 hours 7 minutes
      • After winning the short course race (3.5km) the day before, Mads managed to execute another impressive performance on the Sunday, breaking away from the rest of the field at ~10km and managing to knock nearly 2 minutes off the course record!
      • Taking on fluid and fuel whilst paddling is practically very difficult as your hands are holding the paddles at all times, Mads used drink bags (which hang around the neck) to take on board his nutrition and had a strategy that involved collecting new, full drink bags whilst running through feed lanes on the portages of the lap course

    Hydration

      • Mads knew that if he wanted to perform well in his second, and longest, race of the weekend then he would need to rehydrate from his first race effectively. To achieve this, Mads drank PH 1500 after his short course race, and repeated that throughout the morning of his marathon race to make sure he was starting optimally hydrated
      • During the race, Mads took fluid onboard through his drinks bags (~500ml/18oz each) that each had a long straw attached. In total he had two and a half of these bags, each containing PF 30 Drink Mix, which he picked up at portages during the race. This provided him with ~1.25 liters (~44oz) in total; this averaged ~591ml per hour which was slightly more than we saw him drink at the Amsterdam Waterlands Marathon (479ml/16oz per hour)
      • Although we don’t have data on Mads’s sweat rate, he does describe himself as being a heavy sweater, and considering the difficulties of taking on fluid during his race, this was a suitable hourly fluid intake which would likely have replaced a decent amount of his losses
      • Mads was more proactive with his sodium replacement during this race compared to his previous race at the Amsterdam Waterland Marathon (which he also won!). We advised him to take on some additional PF 30 Drink Mix this time out which increased his hourly sodium intake (in addition to his carb intake) to ~591mg/h, compared to ~479mg/h in Amsterdam -Using Drink Mix throughout the race in Norway meant the relative sodium concentration of fluid Mads drank was ~1,000mg/L. When we first started working with Mads, his original plan delivered a relative sodium intake of ~240mg/L which was substantially less than what he is losing when racing at these high intensities. Another great improvement this time out, Mads

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    30-60g

    carb per hour during
      • Ahead of the afternoon race, which started at 3:30pm, Mads fueled well. To top up his glycogen stores in the morning, he ate carb-rich foods which included a bowl of oats, bananas, bread and some chicken and rice in the afternoon
      • Then, ~30 minutes before the race, Mads also had a PF 30 Gel (~30g carb) to increase his energy availability early on in the race. As we’ve seen with other athletes, this final top up of carbohydrate close to a race start can be very individual. We’d advised Mads to test this strategy in training ahead of the World Cup in Norway and it worked well for him
      • Since working with Mads, we also recommended that he spent some time in training working on carbohydrate tolerance with some gut training. This would enable him to increase his carb intake during races and hopefully better aid maintenance of high intensity performance
      • When Mads first came to us and we analysed his numbers, we saw him consistently taking in around ~32g of carb per hour but with some gut training, he was able to increase his intake to hit ~50g/h during the Marathon World Cup. This is a huge improvement in a relatively short period of time, and Mads specifically commented “ it seems like I'm getting used to higher intakes, which is good!”
      • The strategy Mads used to reach this higher carb intake during the race was to consume PF 30 Drink Mix throughout; drinking ~1.25L/44oz of the carb mix in total. This was a great plan and the easiest to implement on the go rather than trying to consume solid foods and opening packets
      • Positively, Mads said his “stomach felt good all the way” and only mentioned that his “energy levels were fading a lot in the last 3km” due to the race being extremely “tough” and “very energy consuming”
      • In terms of caffeine intake, Mads appears to absorb caffeine well and therefore decided to take a 200mg caffeine shot 45 minutes before starting the race to increase his perceived energy levels and concentration ready for the race start. For a race lasting just over 2 hours, pre-caffeinating is the preferred strategy as the caffeine consumed should still be circulating in the system at the end of the race, so topping up with caffeine during the race is seldom required

    Conclusions

      • Mads has been very interested in learning more about the science of fueling and hydrating effectively and has taken on board the advice from the team at PF&H. Together we were able to make some substantial improvements in the build up to the World Cup where he smashed the course record and could really feel the benefits of his new strategy
      • Working hard on training his gut, Mads was able to tolerate a much higher carb intake than he had managed in previous races, and suffered no ill effects in terms of stomach discomfort. This is a great improvement, and something he should continue to do due to the positive trend between carb intake and performance
      • We look forward to seeing how Mads performs in his upcoming races with his optimized fueling and hydration plan, as he continues to build towards the World Championships later this year

    Key info

    Mads Pedersen

    Male

    Result

    Position
    1st
    Overall Time
    2:07:45

    Event information

    Sport
    Other
    Discipline
    Paddling
    Event
    Canoe Marathon World Cup
    Location
    Prague, Czech Republic
    Date
    29th May, 2022
    Website
    Total Distance
    29.8km / 18.5mi

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    13°C / 55°F
    Max Temp
    14°C / 57°F
    Avg Temp
    14°C / 57°F
    Humidity
    43%

    Athlete feedback

    Energy levels
    7/10
    My energy levels were fading a lot in the last 3km
    Toilet stops
    No
    GI comfort
    10/10
    Cramping
    No cramping

    Mads' full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1051,2501,25001,000
    Per hour505915910

    Data Confidence

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    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).

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