Hayden's headline numbers
Hayden's strategy
Fueling
Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.
Hayden fueled this 100km race incredibly well, using PF 300 Flow Gels spread across his soft flasks and PF 90 Gels from his pack to hit well over 100g of carb per hour, while experiencing no stomach discomfort. This is a testament to Hayden’s commitment to fueling effectively during the build up to his events, training his gut to tolerate what he expects it to, come race day. He has spoken publicly about doing this in training for nearly five full months ahead of the event, and maintaining it through his taper too. The fact he was able to take on additional fuel on top of what was planned indicates he felt extremely comfortable with this level of consumption, even when averaging 4:34 minutes per kilometre (7:21 mins per mile).
Hydration
Taking on board an appropriate amount of fluid and sodium is essential to maintaining blood volume and supporting the cardiovascular effort needed to perform on race day.
Whilst the absolute amount of sodium and fluid consumed per hour is important, it’s critical to consider these in relation to each other. This is known as 'relative sodium concentration' and it’s expressed in milligrams per litre (mg/L). How much sodium you’re taking in per litre of fluid is more important than the absolute amount taken in per hour.
Sweat sodium concentration (mg/L) is largely genetically determined and remains relatively stable. Knowing how salty your sweat is enables you to replace a good proportion of your sweat losses, which can range from 200-2,000mg/L.
Whilst Hayden’s losses are on the moderate side, getting his hydration strategy right is still important if he wants to perform at his best.
Learn moreHayden has managed to dial his hydration strategy in, having had a Sweat Test and built up vast experience of his sweat rates when racing in varying temperatures around the globe. With the desert ice impacting shuttle buses and delaying the start, Hayden knew it would be cold and his sweat rate would be fairly low, and therefore his requirement for fluid intake smaller than when racing in the heat. His fluid intake averaging ~486ml per hour, with a relative sodium concentration of 1,063mg/L would have sufficiently replaced his sweat losses, and very likely helped him avoid the negative performance effects of dehydration and electrolyte depletion. In his next race, especially if it’s in a warmer environment, it’ll be important to remember to drink consistently to avoid the uncomfortable experience of having to catch up.
Caffeine
Beyond the Three Levers of Performance (carb, sodium and fluid), caffeine is one of only a few substances that is proven to improve performance for most endurance athletes as it can help stave off mental and physical fatigue.
Hayden kick started his caffeine intake for the day with an energy drink just after breakfast, and two additional caffeine gels during the race. This enabled him to hit well within the recommended range for caffeine and benefit from the associated reduction in perceived exertion, and enhanced focus.
How Hayden hit his numbers
Here's everything that Hayden ate and drank on the day...
Hayden's weapons of choice
Final thoughts
Hayden
PF&HHayden's full stats
Data Confidence?
There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.