CCC by UTMB®

Eli’s performance at CCC by UTMB® was underpinned by a well-executed fueling strategy that enabled him to maintain consistently high energy availability. Across the event, 73% of his carbohydrate intake came from gels, with a further 21% provided by drink mixes - and none from real food - highlighting his preference for familiar, measured sources of fuel.

The first half of the race presented a unique challenge, as athletes are required to carry all of their nutrition up to the first crewed aid station at Champex-Lac (54.7km, ~5 hours of racing). Eli managed this by starting with a full PF 300 Flow Gel, a PF 90 Gel, and two PF 30 Caffeine Gels, complemented by PF Carb & Electrolyte Drink Mix in both his soft flasks. This approach provided him with a reliable carbohydrate supply while keeping the weight of his nutrition manageable alongside his mandatory equipment. He executed this plan impressively, consuming ~98g/h of carbs and held a top-3 position through to Champex-Lac.

At Champex-Lac aid station, Eli picked up two fresh soft flasks of PF Carb & Electrolyte Drink Mix, a PF 90 Gel, and a PF 30 Caffeine Gel. He also took small amounts of cola and water from bottles at the aid station and added 250ml of a whey protein drink, which he has found helps avoid flavour fatigue during long events. This routine was essentially repeated at the next two crewed aid stations (Trient and Vallorcine), with the only variation being that he did not have the whey protein drink at Trient. It’s worth noting that consuming protein during ultra-endurance events may also improve net protein balance (thereby reducing muscle breakdown), although this isn’t a consistent observation and more research needs to be conducted in this area.

Despite the challenging terrain and fluctuating conditions, Eli sustained a carb intake fully aligned with recommended race-day guidelines. This consistency of fuelling was a crucial factor in supporting his ability to compete hard throughout the day. The absence of any gastrointestinal issues is a testament to his deliberate gut training in the build-up, which allowed him to tolerate such high carbohydrate volumes effectively.

Eli’s hydration plan was designed to balance fluid replacement with sodium intake, ensuring that his fluid and electrolyte lost through sweat were adequately covered. Across the race, his total fluid consumption was consistent with recommendations, combining PF Carb & Electrolyte Drink Mix in his soft flasks with Electrolyte Capsules to fine-tune sodium intake. This approach meant his relative sodium replacement closely matched his estimated sweat losses. Despite this alignment, the first half of the race posed challenges.

As Eli approached the Champex-Lac aid station (54.7km), he reported sensations of overheating, despite regularly refilling his flasks at uncrewed aid points and mountain water troughs. His core temperature had risen to above 38.5°C during the climb up to the aid station and remained higher than ideal (>38°C) on arrival at Champex-Lac. Recognising this, the support crew spent additional time implementing external cooling measures; dousing him with water and applying ice to his neck and back. This intervention coincided with the warmest part of the day and likely contributed to managing his thermal strain through the remainder of the race.

Although air temperatures dropped in the latter half of the race, Eli experienced some cramping symptoms at both the second and third crewed aid stations. Given this was only his second 100km race, it is possible that neuromuscular fatigue was contributing to the cramp. Nevertheless, the team also aimed to address the cramp by supplementing his planned sodium intake with additional Electrolyte Capsules. His core temperature also declined gradually across the second half of the race, likely reflecting a combination of reduced air temperature and the naturally slower pace typical of the latter stages of an ultramarathon.

Eli also implemented a structured caffeine strategy during CCC, which placed him at the upper end of the recommended intake range. He consumed ~5.2mg/kg of caffeine, primarily delivered via PF 30 Caffeine Gels taken at regular intervals (every ~2 hours) as well as small amounts from cola at crewed aid stations. This steady intake likely helped maintain optimal caffeine levels in the bloodstream throughout the event, supporting alertness, focus, and perceived exertion management during prolonged effort.

His overall caffeine strategy was well aligned with established guidelines for endurance performance, and by staying close to the top of the recommended range, he likely maximised the ergogenic benefits of caffeine without experiencing any negative side effects.