Tarawera Ultra-Trail 100k

After hitting ~115 grams of carb per hour during his last major race when finishing 4th at CCC by UTMB in 2024, he again hit in excess of 100g/h in his first race of 2025. As in previous events, Dan primarily fueled with PF Carb & Electrolyte Drink Mix and gels. A big change to Dan’s strategy compared to the same race last year is using PF 300 Flow Gel in soft flasks to more efficiently carry his carbs, in place of a large number of PF 30 Gels. Notably, he experienced no major GI issues during the race, highlighting the effectiveness of his gut training to tolerate such high carb intakes while racing. Interestingly, the carb intake he sustained here and at CCC by UTMB in 2024, aligns with recent research on elite runners, which suggests that consuming ~120g/h is associated with a lower perceived effort and reduced muscle damage, compared to 60g/h or 90g/h. This may help explain why Dan felt consistently strong throughout the race and reported a smooth recovery just 24 hours after crossing the finishing line.

The majority of Dan’s fluid intake during the race came from PF Carb & Electrolyte Drink Mix, with only a small amount of plain water consumed alongside it. This likely contributed to his relative sodium intake, which was slightly higher than his sweat losses, but this is a strategy that Dan has successfully employed in previous races as well. Dan typically carries his fluid in one or two handheld flasks and often starts races with additional soft flasks pre-filled with PF Carb & Electrolyte Drink Mix, allowing him to simply add water at unmanned checkpoints. This strategy enables him to efficiently sustain a high rate of carbohydrate intake, whilst maintaining his sodium and fluid intake.

Dan’s caffeine intake during the race fell in line with the general recommendations of 3-6mg/kg, achieved through regular consumption of PF 30 Caffeine Gels. This consistent intake no doubt helped him maintain a consistent circulating concentration of caffeine in his bloodstream, maximising the ergogenic benefits of this stimulant. Beyond carbohydrate fueling, Dan has also focused on training his gut to tolerate caffeine within the recommended range, ensuring he can confidently execute his strategy on race day. Swapping out his pre-race PF 30 Gel for a PF 30 Caffeine Gel could be one way for Dan to increase his caffeine intake towards the upper end of the recommended range.