Winter West Highland Way FKT

On his way to setting a new Fastest Known Time (FKT) for the Winter West Highland Way, Andy did well to adjust his intake based on the signs his body was providing. With this approach he achieved very close to his target carb intake even having switched to ‘real foods’ for longer than he’d initially planned. Sodium plays an important role in the uptake of glucose from the gut into the bloodstream, which is likely why Andy managed to alleviate his brief nausea by increasing his consumption of sodium with a carb-rich and very salty noodle pot alongside 500ml of PH 1500 (Tablets). Alongside his PF 30 Gels and chews, Andy also looked forward to eating some chocolate bars along the route which provided him with a decent sugar-hit, as well as a morale boost, which can have a significant impact on performance during these ultra-endurance events.

Andy’s understanding of the body’s constant balancing act of fluid and sodium meant he knew exactly which levers to pull, drawing on sodium’s fluid retaining properties when he found himself peeing too often. The most impressive thing about this situation was that despite significant muscular fatigue and sleep deprivation, Andy was still able to clearly relay this message to his crew who were waiting ahead for him. They subsequently prepared exactly what he needed well ahead of his arrival. In future, Andy will certainly adopt a different plan from the start. Drinking a volume which more closely matches his sweat losses at the time should see him through the entire run, rather than having to resort to making significant changes mid-event.

Andy doesn’t consume much caffeine in his day to day life, so hitting the upper end of the scientifically recommended range would almost certainly have given him the ergogenic benefits available. Andy strategically abstained from caffeine until he needed it most to fight his circadian rhythm at night. He then drank energy drinks to boost his focus just before tackling the most technical parts of the trail overnight. He also got ~100mg of caffeine via two very strong cups of tea, and according to Andy, “a cuppa tea fixes everything”.