OCC by UTMB

Brennan opted for a straightforward fueling strategy of either a PF 30 Gel or PF 30 Chew every half an hour, guaranteeing at least 60g/h. The small amount of carbohydrate that’s in each PH 1000 (Drink Mix) sachet topped up his intake and resulted in a solid carb average, just shy of the recommended 90g/h, which would have helped to maintain his energy levels right until the finish line. For future races, Brennan may benefit from taking an extra gel within the last 30 minutes before the start to spike his blood glucose and save some of his stored glycogen for later in the race.

Brennan kept his hydration strategy simple, mixing PH 1000 into eight Soft Flasks to provide his sodium across the race. Other than a small bit of cramp in his hip flexor and hamstring near the end of the race, Brennan didn’t suffer from any dehydration related symptoms. Although he seemed to replace his sodium and fluid losses well in these conditions, we would recommend he gets a Sweat Test and collects some sweat rate data to further dial in his hydration, especially to plan for races in hotter environments.

Brennan may benefit from including some caffeine in his strategy next time out, as the stimulant has been shown to provide some ergogenic benefits in athletic performance. Practically, Brennan could do this by swapping a few of his PF 30 Gels with PF 30 Caffeine Gels.