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Hayden Hawks

Pro

Tarawera UM102

11th February, 2023
New Zealand
Tarawera
2nd, MPRO
strava
Running, Ultra - 102km
22°C
, Hot and Humid
7hrs 42mins
more race details

Hayden's headline numbers

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?
?
~94
g
Carb per hour
Recommended 90g/h+
~682
ml
Fluid per hour
Recommended 750-1,250ml/h
~762
mg
Sodium per litre
Recommended 700-1100mg/L
0
mg
Total caffeine

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.

Carb-loaded
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T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
pre-fueled
?
T - 15mins: Took in a final dose of carb
Carb per hour
Recommended 90g/h+
~94
g
Hayden's Energy Rating
9
/10
"I wouldn't change anything with my fueling plan, I think I got everything I needed. Mainly my legs just felt fatigued and that's probably fitness related rather than anything else."
Our thoughts

Hayden took the unusual approach to pre-race fueling by inviting his son to choose the meal, and he opted for some carb-rich pancakes with fruit. Having reliably tried and tested his fueling plan, Hayden aimed to repeat his strategy from the Kosci 100. This plan was designed to provide 90g of carb per hour, something he’s trained his gut to tolerate comfortably, and his support crew were able to make it readily available for him. To enhance this strategy, we’d usually recommend a final glucose hit to peak his blood glucose ahead of the race start, so perhaps this is something to consider for next time. Hayden is comfortable his fueling strategy wasn’t to blame for what he felt was a suboptimal 2nd place finish, but took great comfort from the fact that he was able to tolerate this high intake so easily how easily.

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.

Hayden901mg/L
Hayden has been Sweat Tested to dial in his hydration plan

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 crucial when it’s hot and/or humid as his higher sweat rate in these conditions can result in significant net losses over the duration of a race.

Learn more
Pre-loaded electrolytes
?
T - 60mins: Drank ~500ml of strong electrolyte drink
Fluid per hour
Recommended 750-1,250ml/h
~682
ml
Sodium per litre
Recommended 700-1100mg/L
~762
mg
Hayden's Hydration Rating
5
/10
"I wish I'd taken another soft flask with me to carry more fluid, I found myself without enough between aid stations a few time"
Our thoughts

Hayden wasn’t anticipating particularly warm temperatures on race day, so the night before he chose to drink ~500ml of plain water with his dinner, but preloaded effectively on race morning with ~500ml of PH 1500. During the race, Hayden’s plan was to use his support crew to provide him with 500ml of PF Carb & Electrolyte Drink Mix each hour. Unfortunately, the course was changed at the last minute due to landslides along the route, and access to his support crew was reduced. As temperatures and humidity rose during the “jungle-like” sections, his sweat rate was higher than anticipated, and he became increasingly thirsty as he was unable to access additional fluids from his crew. At ~5 hours, he decided to stop at an aid station and rapidly consume ~1L of plain water in an attempt to rehydrate, and soon after he did feel a resurgence. Logistically, carrying an extra bottle may help in these situations where he can’t access his support crew.

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.

Pre-caffeinated
?
T - 0-4hrs: Had a final hit of caffeine
Total caffeine
0
mg
Our thoughts

Hayden didn’t use caffeine during this event. This is something that Hayden may look into in future, because of an emerging bank of scientific literature suggesting that caffeine can be beneficial for endurance performance. However, it’s important to recognise that caffeine doesn’t always work for everyone, so this is something Hayden could look to experiment with in training.

How Hayden hit his numbers

Here's everything that Hayden ate and drank on the day...

Hayden's weapons of choice

Final thoughts

Hayden's Satisfaction Rating
7
/10
Considering a few adversities, my position reflects my fitness more than my race execution, lots of lessons learned!
Hayden
Hayden found it difficult to summarise his thoughts on this race, with large amounts of frustration over not using a backpack which would have allowed him to carry more fluids. However, he countered this with great satisfaction in how his legs and body responded, as he still ran his way to an incredibly fast time and what would have been a course record in every previous edition of the race.
PF&H

Hayden's full stats

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?
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Overall
720g total carb
94g per hour
5,250ml total fluid
682ml per hour
4,000mg total sodium
519mg per hour
762mg
Sodium per litre

Data Confidence
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We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
1
2
3
4
5

There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

Hayden's recent case studies

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