Sid Palmer
29029 Snowbasin #1
UtahCompletedSid's headline numbers
Sid's strategy
Fueling
A carb rich meal (low in fat & fibre) ~1-4 hours before would help Sid start optimally fueled
Sid would benefit from taking in a final dose of carb <30 minutes before
"My energy levels were quite consistent other than lows during the late night hikes."
Sid didn’t consume the recommended 1-4g/kg of carbohydrate in the 1-4 hours before the event or the final top up of 30g of carbs within 30 minutes of the event start. He *did* undergo a structured carb-load in the days leading up to the event to increase his glycogen stores though, which would have helped him on the mountain. Across his 13 ascents of Snowbasin, Sid relied primarily on real foods including energy bars, granola, crisps and noodles. This is common for events of this extreme duration and lower relative intensity when fats can provide the majority of fuel instead of carbs. Sid listened to his body, eating what he was craving and what he knew he could tolerate. Going forward, he could simplify his plan to allow him to more closely monitor what he’s consuming.
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.
Sid983mg/L
Sid 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 Sid's losses are on the moderate side, getting his hydration strategy right is still important if he wants to perform at his best.
Learn moreT - 60mins: Drank ~500ml of strong electrolyte drink
"I drank as much as I felt I needed, trying to adapt as the weather changed throughout the event."
Being aware of his low sweat rate at this intensity from some sweat rate testing whilst training for 29029 allowed Sid to tailor his fluid consumption to his individual needs. He drank to thirst from his one litre (~32oz) hydration pack but adapted what he was drinking based on the temperature, which ranged from 8-27°C (46-81°F). Sid also replaced a good enough proportion of his sweat sodium losses using PH 1000, PH 1500 and PF Carb & Electrolyte Drink Mix. Though we’d recommend that he mixes these as directed to maintain the intended relative sodium concentration in the future, he likely took on enough overall across the event on top of the sodium he got from real food to maintain his electrolyte balance.
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
Sid followed an increasingly common caffeine strategy by delaying his first intake until later in the event when he needed the boost in perceived energy levels the most, especially through the night when his body’s circadian rhythm would have been promoting sleep. Once he started supplementing with caffeine, Sid used caffeinated drink mixes and chews to provide further doses of the stimulant. Although his intake exceeded the recommended 3-6mg/kg, these guidelines are based on exercise lasting ~3-5 hours so it is understandable that his total dose more than doubled those standard guidelines. Further, considering his high caffeine tolerance, Sid knew that he could cope with this high intake.
How Sid hit his numbers
Here's everything that Sid ate and drank on the day...
Final thoughts
“I’m very happy with myself and my performance. In future, I think I’d like to have a more structured fuel and hydration plan to make sure I take enough fuel and electrolytes on board throughout.”
“Sid managed his fuel and hydration well during the extended duration of this epic challenge. He listened to his body to keep his energy levels up and dehydration at bay allowing him to claim the coveted ‘red cap’.”
PF&HSid'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 low confidence in the accuracy of the numbers reported. The intake reflects a rough guide to what an athlete consumed but quantities volumes or specific brands might be unknown. It is a loose insight into what the athlete did but the room for error is high-to-very high. This level of confidence most likely reflects the nature of the event (for example an ultramarathon 24 hour or multi-stage event).