Hayden Hawks
Tarawera Ultra-Trail 50k
Rotorua1st, MPROHayden's headline numbers
Hayden's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I felt really good early on in the race and finished strong too, but I accidentally threw out my soft flask of Flow Gel at the aid station and had no fuel for the last hour and a bit. Rookie mistake. I probably could have done a bit better if I’d had it."
Hayden usually nails his fuel intake, and without the slip-up with his soft flask this race would have been no different. Unfortunately, he accidentally threw away his flask of PF Flow Gel at an aid station instead of his empty water soft flask, leaving him with no additional fuel after the PF 30 Caffeine Gel he took at the two-hour mark. Running for over an hour at the end of the race with no fuel would have undoubtedly led to greater rates of glycogen utilisation and consequently hindered his performance. As a result, his average intake dropped from his planned ~110g/h of carbs to only ~78g/h. Although this is below the recommendations for a race of this duration and intensity, his high-carb dinner the night before and pre-race breakfast would have ensured he likely started with sufficient muscle and liver glycogen stores. That said, Hayden still finished strongly, dropping to a speed of 3:29 min/km for the last 7km to take the lead and win the race - a testament to his fitness. Carrying a spare PF 30 Gel or two in his belt, or utilising some of the products at the aid stations would be a smart backup plan for future races.
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 moreT - 60mins: Drank ~500ml of strong electrolyte drink
"I had no electrolytes throughout the race because my capsules fell out of my belt at the start. I looked for some at the aid stations, but they didn’t seem to have any. I knew I was taking a risk, but in the end, it was okay. I did experience some cramping in my hamstring and glute during the last 2km when I was running fast and pushing, but it wasn’t too bad, and the temperatures were fairly good. That said, I was pleased with my cooling efforts and stayed patient throughout, which helped a lot."
Similar to his fueling strategy, Hayden’s hydration strategy was well planned, but losing his Electrolyte Capsules at the start line tested his ability to adapt on race day. This left him with no sodium to supplement the plain water he drank over the three hours of racing. Although he pre-loaded with PH 1500 in the morning, the intensity of his effort and the warm conditions meant he likely didn’t come close to replacing his sweat sodium losses. Unsurprisingly, he experienced some cramping towards the end of the race. Despite no electrolytes, Hayden stayed focused on his performance and managed his fluid intake well to help prevent dehydration.
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.
T - 0-4hrs: Had a final hit of caffeine
Hayden’s caffeine intake was slightly lower than his usual dosing and below the recommendations for a race of this duration and intensity. Increasing it slightly to meet the 3-6mg/kg range would be a sensible strategy in future races to maximise the stimulant's benefits. His caffeinated energy drink *before* the race likely provided a solid boost early on, along with the PF 30 Caffeine Gel. However, an additional caffeine hit later in the race may have helped delay fatigue even further.
How Hayden hit his numbers
Here's everything that Hayden ate and drank on the day...
Final thoughts
“I ran really fast and was able to take the win, so I feel pretty good about that. I executed a smart race, but with better fueling and electrolytes, I think I could have shaved off even more time. This was a great way to start the year, and I’m happy to be running fast early on - that was the main goal. The mistakes I made with my fuel and hydration in this race will serve as valuable lessons, ensuring I don’t repeat them in the bigger races ahead in ‘25. It’s important to recognise that things don’t always go to plan in racing, and success often comes down to adapting. I can now build on this performance as I set my sights on bigger goals like Western States and UTMB.”
“Given Hayden’s unfortunate luck in losing both his fuel and electrolytes during the race, he still performed incredibly well and once again finished on the top step. As he explained, this race highlights the importance of being open to adapting and adjusting race strategy while staying focused - demonstrating his mental strength. It’s still early in the year, but Hayden is already making moves. We’re excited to see what he delivers in his upcoming races!”
PF&HHayden's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
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).