Western States® 100-Mile Endurance Run

Dan’s carbohydrate intake during the 2025 Western States Endurance Run® was both strategically planned and effectively executed, marking one of his highest rates of carb consumption over the 100-mile distance to date. His average carb intake of ~110g/h sits comfortably within current endurance nutrition recommendations, and reflects both his experience in racing and progression in his fueling strategy. This intake level would’ve likely yielded exogenous carbohydrate oxidation rates of ~1.3g/min (or ~80g/h), given that Dan primarily relied on PF 300 Flow Gel, PF 90 Gels, PF 30 Gels and PF Carb & Electrolyte Drink Mix, all of which have a 2:1 glucose-to-fructose ratio. Since approximately 75–80% of ingested carbohydrates are actually oxidised due to digestive and absorptive limitations, fueling above 90g/h helps ensure that high oxidation rates are achieved. This would have enhanced Dan’s ability to maintain energy availability, preserve endogenous glycogen stores and blood glucose availability, and sustain performance over the demanding course.

During the first five hours of the race (up to the ‘Dusty Corners’ aid station) Dan maintained a high rate of carbohydrate intake exceeding 120g/h. Between Dusty Corners and Michigan Bluff (a ~2-hour-40-minute segment), Dan’s intake dipped slightly to an average of ~98g/h. While this represented a reduction from his initial rate, it still remained within recommended guidelines. From Michigan Bluff to Foresthill (just under an hour), Dan returned to an intake above 120g/h, demonstrating a deliberate and effective rebound in fueling. However, this was short-lived, and after Foresthill, Dan’s intake gradually declined, dropping below 100g/h during the final ~3.5 hours of the race. This type of reduction is not uncommon in the latter stages of an ultra, where cumulative fatigue and reduced appetite can affect fueling. During the final ~3.5 hours he also used alternative fuel for the first time in the race, taking extra cola at several aid stations to supplement carb intake and provide a small caffeine boost.

Despite some variation, Dan maintained a carb intake profile that aligns closely with best practice recommendations for ultra-endurance events. His consistent intake, and aggressive strategy in the early hours, likely supported his steady energy levels throughout and contributed to his strong performance. After pacing himself relatively cautiously at the start, Dan moved from 13th place at Duncan Canyon (mile 24) to 6th by Rucky Chucky (mile 79), and ultimately took 5th place by the 90-mile mark. His ability to adapt his fueling strategy on the fly, combined with the absence of any significant gut issues, is a testament to Dan’s preparation, gut training, and product familiarity.

Dan’s hydration strategy was methodical, responsive to environmental demands, and effectively supported both fluid and electrolyte balance across the entirety of the race. In total, Dan consumed nearly 12 litres of fluid during the race, primarily from plain water (from freshly-filled soft flasks at non-supported aid stations) and from PF Carb & Electrolyte Drink Mix, consistently picking up soft flasks from his crew at every supported aid station. This approach allowed him to couple hydration with his carb intake in a structured, manageable way.

Up to the Michigan Bluff aid station (mile 55), Dan limited his non-supported aid station intake to refilling only his handheld flask with water. However, following Foresthill, his hydration demands appeared to rise, likely reflecting the increasing temperature and humidity during the middle to late stages of the race and his subsequently higher sweat rate. At this point, he began refilling both his handheld and soft flask with water at non-supported aid stations, increasing his overall intake accordingly. His fluid consumption peaked at approximately 1.2L/h, which coincided with the hottest part of the day, demonstrating effective self-regulation and a good awareness of the environmental stressors. To complement the increase in his consumption of plain water, Dan ingested Electrolyte Capsules throughout the race to help closely match his known sodium losses through sweat.

Recognising the importance of thermal regulation in a race known for extreme heat, Dan also implemented a consistent and effective cooling strategy at supported aid stations. At each stop, he applied a fresh ice bandana, and was doused with cold, ice water targeting key areas such as the shoulders, head, and arms. On several occasions, he also placed ice down his vest to enhance conductive and evaporative cooling. These measures were critical in mitigating heat stress and maintaining performance, especially in exposed sections of the course.

Overall, Dan’s hydration approach was dynamic and well-calibrated to the environmental conditions. By combining consistent intake of PF Carb & Electrolyte Drink Mix, responsive fluid adjustments, supplemental sodium intake, and an aggressive cooling protocol, Dan managed to support both hydration and thermoregulation across the 100-mile effort. His ability to adapt to rising heat and to proactively manage fluid and electrolyte balance likely played a key role in sustaining his energy and performance during the most challenging hours of the race.

Dan adopted a deliberate and consistent approach to his caffeine intake, aiming to sustain circulating caffeine levels across the full duration of the race. He consumed six PF 30 Caffeine Gels, spaced fairly evenly, resulting in a total caffeine intake that exceeded the standard recommended range of 3-6 mg/kg body weight. However, it’s important to note that these guidelines are primarily based on research conducted in shorter-duration events (typically up to 3-4 hours), and may not fully reflect the needs or dynamics of ultra-endurance races lasting over 14 hours.

In addition to the caffeinated gels, Dan also consumed cola at two of the later crewed aid stations, further contributing to his overall caffeine intake. This additional caffeine, combined with the sugar and fluid from the cola, likely provided both central nervous system stimulation and a psychological lift during the later, more fatiguing stages of the race.