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1st

Allan Hovda's scorecard

Bislett 24 Hour Indoor Challenge

Sunday 21st November, 2021

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 73g

    Carb per hour
  • 743mg

    Sodium per hour
  • 518ml

    Fluid per hour
  • 1,435mg/L

    Relative sodium concentration
  • 5.53mg/kg

    Caffeine per bodyweight
  • How Allan hit those numbers

    finish
    star
    bottle
     
    120g x Oatmeal
    25g x Raisins
    1 x Banana
    500ml x Soya milk
    250ml x PH1500 (Tablet)
     
     
    1.008L x PH 1500 (Tablets)
    25 x PH Electrolyte Capsule
    751ml x PF 30 Energy Drink Mix
    33.6 x PF 30 Energy Gel
    5.747L x Plain water
    4.896L x Coca Cola Original
    3 x Energy bar (15.6g carb)
    2 x Energy bar (13.7g carb)
    0.8 x Wreath cake (8g carb per piece)
    2 x Mini snickers
    1 x Energy bar (23g carb)
    2 x Mini brownie
    44 x Salt tablet (200mg sodium)
    20ml x Electrolyte shot (284mg sodium)
     

    How Allan's hydration and fueling went...

      • Allan Hovda, the three-time Norseman XTreme Triathlon winner, described his record-breaking Bislett 24-hour indoor running challenge as “easily the toughest thing I have ever done”
      • He broke the Norwegian indoor 24-hour running record by running 264.88km around a 546m track (a total of 485 laps)!
      • Precision Hydration’s Sports Science team, Abby and Emily, were on the ground in Oslo to track exactly what he ate and drank for the whole 24 hours. This increased our data confidence greatly as they crewed him for the race, passed him every gel, electrolyte capsule and bottle he consumed
      • Allan raced solidly for 23 hours and said “things worked far better than expected for much longer than expected”. The extreme lengths he had put his body through took its toll in the final hour when some cramping set in though, causing a dramatic end as the second place runner attempted to chase him down
      • Allan held a 12-lap lead at that point, which proved to be enough of a cushion to help him stay ahead of the chasing pack and win by 3 laps in the end
      • This extreme physical exertion did come at a cost though as he ended the race with rhabdomyolysis; which resulted in an extensive amount of muscle damage from the 24 hours of running at 5:26min/km pace. Allan’s day unfortunately ended with him vomiting, shivering and being whisked off to hospital before he could claim his well-deserved trophy

    Hydration

      • Allan brought three litre bottles to the track with him; one containing PH 1500, one containing PF 30 Drink Mix and one with plain water. At his request, Abby and Emily would decant these into soft flasks and pass them to him. This was a very efficient way for Allan to get his fluids on board as he listened to his body throughout the race and asked the crew for water, PH 1500, drink mix, electrolyte capsules and Coca Cola when he felt he needed each
      • Overall, Allan drank over 12L/422oz of fluid which equates to ~518ml/18oz per hour. Without data on his sweat rate, this seems like a solid amount to replace his losses in the mild conditions (on average just under 19°C/66°F, 55% humidity) but being indoors with limited air flow did make it feel hot for the competitors. To cool down, Allan tipped a large proportion of water over his head and back during each lap in the second half of the race (learn more)
      • Allan only peed once, 13 hours into the race, which was a “long, medium dark pee” (~800ml/27oz). We would expect him to pee a couple more times (for example, another competitor Emily spoke to peed 8 times throughout the race), especially in the early stages of the race, as towards the end he will understandably be quite dehydrated
      • Peeing once and quite late on suggests that Allan may have under hydrated, particularly early in the race where his intake was lowest (~323ml/hr / 11oz/hr), so he could have benefited from taking on slightly more fluid in the early stages
      • Allan consumed ~743mg of sodium per hour, which in relation to the water he drank resulted in a relative sodium concentration of ~1,435mg/L. Allan has a high sweat sodium concentration (1,412mg/L) and was sweating a lot, as was evident from the visible salt crystals on his soaked kit throughout the race, so the relative sodium concentration of what he consumed will have helped replace a large proportion of his losses
      • During the final hour of the race, Allan experienced some mild-to-severe cramps. Cramps can occur due to a range of factors and it seems likely that conditioning will be a likely cause in this instance. In his words, Allan was “trained for the task in terms of endurance, strength, running economy, and metabolic efficiency but not for the muscular beating”. Up to this point he had not run further than ~100km so to achieve ~264.88km was a monumental effort, but the extensive muscle fatigue and damage did takes its toll

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    60-90g

    carb per hour during
      • Allan had planned to fuel the event mainly on real food, as is typically advised for ultra events because they usually involve a low relative intensity. But he changed his plan on ‘the fly’ and moved to gels after 10 hours as he found that he struggled to stomach any solids much earlier than he expected. This early GI discomfort was likely due to the higher than planned intensity of his running in order to keep pace with the leading runners early on
      • Over the whole 24 hours, Allan hit an average of ~73g carb per hour. This was mainly from the 34 PF 30 Energy Gels which he ate alongside PF 30 Drink Mix, a variety of energy bars and cake pieces
      • The Quick Carb Calculator would recommend consuming between 60 and 90g/hr, but to be able to sustain ~73g/hr over a 24 hour period is hugely impressive, especially when you consider that this carb intake mainly came from one energy source - (PF 30 gels)
      • As a result of experiencing some GI discomfort during the first half of the race, Allan chose to eat less so his intake was slightly lower (~55g/hr) during the first 12 hours. His intake picked up in the second half of the race to reach an average of ~93g/hr. His highest intake was between hours 17 and 20, where he achieved an extraordinary ~108g/hr
      • After the race, Allan recalled that although at times he rated his energy as quite low it never held him back (“except for maybe the last 30 minutes”), rating it around 7 out of 10 on average
      • Allan didn’t mention having any caffeine pre-race and during the race he got his caffeine from the large volume of Coca Cola he was drinking. This meant Allan had a total caffeine dose of ~392mg which fell within the recommended range of 3-6mg/kg body weight (Allan weighs 70kg and so achieved 5.5mg of caffeine per kg)
      • Due to the length of this race, a slightly higher caffeine dose, including pre-race caffeine, may have been beneficial to help keep his perceived energy levels up throughout the 24-hour period. Trackside, the PH team saw many of his rivals getting high doses of caffeine on board by taking caffeine tablets throughout the race

    Conclusions

      • Allan was up and running (well cycling a little) a week or so after the event, but that came after being in hospital and not being able to walk for two days. He said “I guess that’s the price you pay for being very well trained for ultra endurance events but not specifically trained for ultra running events”
      • Abby and Emily saw many other competitors struggling after the race, such as the third place woman needing crutches to get her trophy and almost collapsing while they were taking photos
      • Allan rated his race satisfaction as 9 out of 10, saying he “only missed out on finishing strong in the last 45 minutes, otherwise it would have been a 10”

    Key info

    Allan Hovda

    Male
    70.9kg
    Sweat sodium concentration
    1,412mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    1st
    Overall Time
    24:00:00

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    Bislett 24 Hour Indoor Challenge
    Location
    Oslo, Norway
    Date
    21st November, 2021
    Website
    Total Distance
    264.9km / 164.6mi

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    16.7°C / 62°F
    Max Temp
    19.6°C / 67°F
    Avg Temp
    18.8°C / 66°F
    Humidity
    55%

    Athlete feedback

    Race satisfaction
    9/10
    Hydration rating
    8/10
    Energy levels
    7/10
    I never felt my energy was a limiting factor
    Toilet stops
    Yes
    One long pee 13 hours in
    GI comfort
    6/10
    Cramping
    Mild cramps that I could push through

    Allan's Thoughts

     I am extremely proud about my performance and my ability to dig deep. Easily the toughest thing I have ever done!

    Allan's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1,76017,82612,4223921,435
    Per hour7374351816

    Data Confidence

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    There is a high level of confidence in the accuracy in the data. The numbers presented are believed to be a very close reflection of reality. There may still be one or two estimations made in the data (an inescapable part of field data) but there is reason to believe that these are accurate and that possible error has been kept to a minimum. It is data that has been collected and recalled as accurately as is possible given the uncontrolled settings/circumstances.

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