Jack Chamberlain
Mozart 100
Salzburg1st, MPROJack's headline numbers
Jack's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"Due to the cold temperatures, I decided to up the carb concentration of my drinks at the 50km and 70km marks. Looking back, it would have been even better to have had another scoop of PF Carb Only Drink Mix in each drink as well. In the cold temperatures I find that I drink less which isn’t ideal with the body burning more energy to keep warm. "
Jack had a well-thought-out fueling strategy for the Mozart 100km. He’s dedicated the past few months to gut training in order to increase his tolerance of high carbohydrate intakes. Working with his crew, Jack successfully tweaked his fueling strategy to include more carb even during the lower temperatures when he was drinking less fluid. By increasing his carb intake in the latter stages, he was able to manage his energy levels and ensure his body had sufficient energy to support his performance.
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.
T - 60mins: Drank ~500ml of strong electrolyte drink
"I peed four times during the race so I probably drank too much."
Jack used PF Carb & Electrolyte Drink Mix and PH 1500 to replace his sweat losses, manipulating the volume and concentration based on the temperatures and his efforts. Despite feeling as though he drank too much, Jack’s relative sodium concentration and fluid intake were within the recommendations for his losses and a race of this duration and intensity. He may have needed to pee slightly more than usual due to the cooler conditions this time out, but Jack could do some sweat rate testing to dial in his total fluid consumption to ensure he is matching his intake to his losses as closely as possible.
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
Jack was slightly over the scientific caffeine recommendations, but would still have reaped the ergogenic benefits of the stimulant. Subjectively, Jack reported having no adverse side effects with this slightly higher intake of caffeine, although his increased need to pee may have been partially impacted by the diuretic nature of caffeine. He could try swapping one of his PF 30 Caffeine Gels for a regular gel in future races in future races as the literature suggests no additional benefit of this higher intake and instead increased risk. of negative side effects.
How Jack hit his numbers
Here's everything that Jack ate and drank on the day...
Final thoughts
“I am so happy to have won, but there is always room for improvement. I could imagine being able to finish more aggressively and creating an even bigger gap. My abilitly to efficiently move in the terrible conditions and continually fuel was the reason I was able to get to the finish line the fastest. It might also be interesting to note that I had a total rest time of 1 minute 47 across the whole race, despite changing my shoes once. Katalina (my partner) and I have made a point of trying to be efficient with aid station transitions and she also has a total understanding of my nutrition and hydration needs and how to use the various PF&H products. ”
“Jack planned and executed his strategy for the Mozart 100 like a pro and managed to consume a consistently high carbohydrate intake to keep his energy levels high. For cooler races in the future, Jack could look to include more warm food and clothing to avoid him getting cold, as well as do some sweat rate testing to further dial in his hydration strategy and avoid over or underhydration. ”
PF&HJack'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 an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.