Alex's headline numbers
Alex's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I dropped off the pace in the second half due to energy, but it didn’t feel like it was as a result of my nutrition strategy. I did get a stitch in the last half an hour so skipped taking my last gel which was tucked in my race tights."
Unfortunately, Alex developed a slight stitch two hours into the race and skipped his final PF 30 Gel which impacted his overall carb numbers. One potential reason for his stitch might be his high carb intake during the first 70 minutes as he averaged ~120g/h. He was relying on caffeine gels to help him optimise the timing of his caffeine intake, so that he got the full energy benefits during the race, but this also meant he was potentially taking on more carb then he could tolerate. This timing is something to work on further during race simulation sessions ahead of future events.
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.
Alex860mg/L
Alex 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 Alex'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
"There were water stations approximately every 5km en route and at each stop I tried to take a few gulps of water, but it was in cups so it wasn’t easy to take a lot on board without slowing down dramatically. I wasn’t thirsty at any point and didn’t need to pee either."
While Alex didn’t take any electrolytes *during* this race, he did effectively preload with PH 1500 electrolytes before the race to make sure he would arrive on the start line optimally hydrated. Because he was only on the course for two hours and eighteen minutes in fairly mild temperatures, he didn’t feel as if he was losing enough sodium in his sweat to impair his performance and so didn't supplement fully in line with his sweat test result. Alex's moderate sweat rate in Berlin meant his fluid losses couldn’t accumulate enough to negatively affect his run either, which means he likely finished in a fluid deficit, but no greater than ~2-4% where we typically see performance start to decline. This said, we would still recommend taking some form of electrolytes during a marathon of this intensity to ward off any potential dehydration-related decline in performance.
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
Alex hit the higher end of the general scientific recommendations for optimal performance enhancement. As a result, he would have experienced reduced perceived effort and improved focus throughout the run. However, by taking so many PF 30 Caffeine Gels early on in the race (*which he did because taking caffiene within 45 minutes of the end would limit the effectiveness and likely wouldn't peak in the bloodstream before the race finished*) he compromised his carbohydrate strategy, so removing one Caffeine Gel may help keep his carb and caffeine intake more stable while still utilising the ergogenic benefits.
How Alex hit his numbers
Here's everything that Alex ate and drank on the day...
Final thoughts
“I felt that my recovery has been a lot better than after the 2023 London Marathon, and I was even able to go straight from the finish line to the airport to go on holiday. The training block going into this one didn’t feel as strong compared to my previous marathon and so expectations were slightly lower. However, it was a great experience especially being in the leading elite women’s pace group.”
Alex“After finishing first out of all the non-elite runners at the 2023 London Marathon, external expectations were high for lawyer Alex, with talk of a sub 2:15 on the cards. While this didn’t happen in Berlin, Alex did his best to execute a fueling and hydration strategy which would allow him to. Ahead of his next marathon, it may be worth undertaking even more rigorous gut training to reduce the likelihood of him experiencing another stitch, and allow him to consume all of his planned fuel while remaining comfortable.”
PF&HAlex'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 an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.