Tarawera Ultra-Trail 100km

Dan consumed a total of ~946g of carbohydrate across the race (including a pre-race PF 30 Gel taken within 30 minutes of the start), averaging ~126 g/h. This is well above the traditional recommendation of 90 g/h and aligns with emerging research demonstrating the benefits of higher carbohydrate intakes for elite endurance athletes. Pushing carbohydrate intake beyond 90 g/h has been shown to maximise oxidation rates, reduce the metabolic cost of exercise, and attenuate muscle damage during prolonged, high-intensity racing.

Dan’s carbohydrates came primarily from PF Carb & Electrolyte Drink Mix, supplemented by PF 90 Gels, PF 30 Gels, PF 30 Caffeine Gels, and small amounts of coke and caffeinated energy drink at aid stations in the second half. This multi-source approach helped to prevent flavour fatigue and provided a mix of glucose and fructose to maximise carbohydrate absorption and oxidation.

Notably, Dan took an extra PF 30 Caffeine Gel as a spare, and this was the first gel he consumed during the race. His fuelling was consistent throughout, reporting being on top of his nutrition the whole day. He experienced no significant GI issues, which is a testament to his gut training and experience with high carbohydrate intakes in previous races. It has been recently noted that while higher carbohydrate intakes can increase the incidence of GI symptoms, this can be mitigated through systematic gut training, which Dan has clearly invested in and demonstrated the outcome.

Compared to his 2025 Tarawera performance (~112 g/h) and his CCC by UTMB effort in 2024 (~115 g/h), Dan has further increased his hourly carbohydrate intake while maintaining GI comfort, representing a continued progression in his fuelling capability.

The muddy conditions in the second half of the race made it difficult to find rhythm at times, particularly on the climbs and descents between Okataina and Lake Tikitapu. Dan described it as frustrating but manageable, and coupled with the warm, humid conditions, this placed significant demands on his hydration and thermoregulation.

Dan consumed just under 6 litres of fluid during the race, averaging ~745 ml/h. This was in line with his intake at the Tarawera 100km race in 2025. Moving forward, we’ll work with Dan to create a strategy that deliberately increases his fluid intake as he builds up to Western States 100 in June. The higher sweat rates due to warmer conditions and the longer race duration will require building comfort with higher fluid volumes in preparation.

His fluid sources included PF Carb & Electrolyte Drink Mix as the primary carrier (~3,710 ml), as well as some plain water, coke, and caffeinated energy drink. The drink mix provided a combined source of carbohydrate, fluid, and sodium in each serve, simplifying his intake logistics.

Dan’s total sodium intake was ~655 mg/h, with a relative sodium concentration of ~881 mg/L. As a moderately salty sweater, Dan uses PF Carb & Electrolyte Drink Mix and Electrolyte Capsules to ensure his sodium intake is broadly aligned with his sweat sodium losses. Dan also supplemented with additional Electrolyte Capsules during the middle sections of the race where conditions were warmest and most demanding.

Dan consumed a total of ~539 mg of caffeine (~7.8 mg/kg bodyweight), distributed across the race rather than concentrating it in the final stages. His first caffeinated product was a PF 30 Caffeine Gel taken early in the race, plus additional caffeine from gels and caffeinated soft drinks at subsequent aid stations. The coke and caffeinated energy drink served a dual purpose, providing both a caffeine boost and an easily palatable source of quick-release carbohydrate in the latter stages.

A total caffeine dose of ~7.8 mg/kg is beyond the upper end of what is typically recommended for endurance performance (3–6 mg/kg), but Dan’s distribution across the race helped maintain its ergogenic effects without causing GI distress.