Kathmandu Coast to Coast

After five years of maintaining high energy throughout the challenging Kathmandu Coast to Coast race, it was unusual for Simone to encounter such a significant drop in energy levels this time around. Compared to last year, her carb intake was slightly lower (~60g/h vs. ~65g/h). While we’d recommend increasing this for a race of this intensity and duration, it’s unlikely the ~5g/h difference alone led to her lack of energy this time around. Instead, it may have been a combination of several factors, and analysing what she did differently this year helps paint a clearer picture. Although her carb load in the days prior was standard for Simone, she was battling fatigue due to low iron levels and opted for an iron infusion within the last four days before the race. While she didn’t expect it to boost her energy in time for the race, it may have contributed to the constipation she experienced on race day which left her feeling sluggish. She also consumed a probiotic, as well as a new beetroot and vitamin powder blend in the days prior, all of which may have contributed to the GI distress. During the race, she managed to fuel when possible, despite the logistical challenges of a race like this. However, increasing her carb intake when she does fuel will be key to supporting her energy levels with the limited fueling opportunities.

Similarly to her fueling struggles, Simone faced logistical challenges in staying hydrated, made even harder by losing her flask nozzle on one of the run sections. This dropped her planned intake since she couldn’t hold much water in the flask at a time without the nozzle, instead having to scoop up water at every river crossing for a few sips when possible. In the middle of the race while on the bike, she experienced cramping in her calves. Her sodium intake was appropriate based on her typical losses, so this may have been more due to her low fluid intake given the race conditions, as well as overall dehydration and neuromuscular fatigue rather than specifically low sodium levels. If she decides to go for round seven at Kathmandu, carrying an extra flask and being more proactive with fluid intake will be valuable strategies to implement.

Simone’s a consistent caffeine user and tolerates the stimulant very well, even in high doses, as we’ve seen her go far above the recommendations previously for long races with no negative side effects. This year, she spaced out larger doses strategically but noted that she didn’t feel the performance benefits once her energy levels tanked later in the race. She was likely too depleted from the prior fatigue and lower carb intake for caffeine to be a miracle worker! In the future, even though research hasn’t shown a significant advantage for tapering caffeine ahead of using it in a race, some athletes do report feeling a benefit; it could be worth trying for Simone since even more doesn’t seem to be the answer.