Jack Davis
London Marathon
LondonM25-29Jack'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
"I felt great throughout the entire marathon and was really happy with how I managed to keep my energy levels up so I could enjoy the crowds and atmosphere."
Jack’s tried and tested fuel strategy was simple and worked well for him, giving him no GI issues at all. He fueled with PF 30 Chews during the race and made sure to top up with a PF 30 Caffeine Gel in the last 30 mins to deliver a little energy boost and spare glycogen for later. Although Jack consumed the lower end of the recommended range (~60-75g/h), he was running more for the experience than at a race intensity and had stellar energy levels throughout. So, we wouldn’t recommend he alters anything in his fuel strategy.
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.
Jack983mg/L
Jack 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 Jack's losses are on the moderate side, getting his hydration strategy right is still important if he wants to perform at his best.
Learn moreT - 60mins: Drank ~500ml of strong electrolyte drink
"I never really felt thirsty but made sure to regularly take on water to keep hydrated."
Jack, like other members of the PF&H Team is well aware of the importance of pre-loading with sodium to ensure he starts optimally hydrated. Then, to stay on top of his hydration needs *during* the race, Jack relied on regularly picking up water from the aid stations and paired this with Electrolyte Capsules to match his sweat *sodium* losses.
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
Since this was a relatively comfortable effort for Jack, he managed to keep his perception of energy high throughout the marathon. In future races where he’ll be racing at a higher intensity, he could further supplement with some caffeine in the form of PF 30 Caffeine Gels. This would put his intake more in line with the scientific recommendations and allow him to maximise the ergogenic benefit of the stimulant.
How Jack hit his numbers
Here's everything that Jack ate and drank on the day...
Final thoughts
“I absolutely loved this race! The crowds and atmosphere of London made it so enjoyable and a worthy experience!”
“Jack nailed his fuel and hydration strategy to support a great race, demonstrating a simple and efficient way to meet his nutrition needs. He stuck to a plan that’s worked well for him before and maintained consistent fueling intervals and a relative sodium concentration intake that matched his losses – practising what he preaches as part of the PF&H squad!”
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 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).