Bislett Ultra Challenge 50km

With vast previous experience fueling for ultra events, Allan knew the importance of having enough stored carbs ahead of time. So, he executed an effective carbohydrate load and topped it off by consuming a final PF 30 Gel at the start line. Allan then relied on PF 30 Gels to support his carbohydrate intake during the race, but after dropping one of the gels and trying to replace this with some cola, he dipped below his target intake. Wearing a continuous glucose monitor throughout the race, Allan recorded an average glucose level of 167 mg/dL, falling within the ‘optimal performance zone,’ according to Supersapiens. He maintained this glucose level by consuming carbohydrate fairly consistently throguhout, but at a lower dose than we would recommend for a race of this duration and intensity. Despite this, he reported feeling strong throughout.

In addition to his usual preloading strategy, Allan intentionally limited his fluid intake before the race to avoid needing any bathroom breaks. This plan proved effective, as he didn’t need to stop once during the run. Although the race took place indoors with relatively low temperatures, the absence of a headwind meant there was no cooling effect, making Allan's core temperature readings and sweat losses (~3.5L / 64oz total) comparable to those of a much hotter outdoor race. Drawing on his experience, Allan knew he could comfortably consume a total of ~1L of fluid during the race without experiencing significant performance decline or symptoms of dehydration. But, Allan’s sodium intake may have exceeded what was necessary relative to the fluid he consumed, as he averaged quite a bit higher than his sweat sodium concentration. To better align his sodium intake with his losses, he could reduce the frequency of Electrolyte Capsules or incorporate more plain water to dilute the concentration.

Allan executed an appropriate caffeine strategy, consuming ~300mg approximately 1 hour and 40 minutes into his effort to "maximize the benefits" for the remainder of his just over 3 hour race. This dosage placed him comfortably within the recommended range for performance benefits for someone of his weight. To hopefully avoid the need for a bathroom break, Allan skipped his usual morning coffee, considering the diuretic effect of caffeine. While this was a practical decision, he could have optimized his caffeine usage slightly by substituting his pre-race PF 30 Gel with a PF 30 Caffeine Gel 15 minutes before the start. This adjustment might have provided an additional mental and physical boost during the early stages of the race, further enhancing his overall performance.