London Marathon

In the days leading up to Jack’s second London Marathon, he focused on carb loading and then topped up with a final PF 30 Caffeine Gel 45 minutes before the race start. During the race, Jack fueled with half a Flow Gel (carried in a 120g Flow Flask), along with another PF 30 Caffeine Gel. This gave him a solid base of energy, but his overall intake fell slightly short of the 75g/h typically recommended for an event of this duration and intensity. To meet this target in future marathons, Jack could carry a few extra PF 30 Gels and PF 30 Caffeine Gels to fuel more optimally every hour. That said, falling slightly short of the carb targets likely doesn’t completely explain the energy dip he experienced. A busy few days before the race - much of it spent on his feet - also played a significant role in how he felt during the run.

Conditions on race day were far from ideal, with temperatures nearing 20°C (68°F). Aware of the increased risk of dehydration and higher net sodium losses, Jack took a proactive approach to his hydration strategy. He carried a highly concentrated 120g Flow Flask that not only had part of a Flow Gel in it but also contained 200ml of water and one PH 1500 (Tablet), sipping from it steadily throughout the race. He also took three additional Electrolyte Capsules, picking up plain water at every aid station alongside it. This helped him maintain a relative sodium concentration closely aligned with his individual losses, as determined by his Sweat Test. On a day when many runners struggled in the heat, Jack managed his hydration well, and felt he experienced no hydration-related issues as a result.

Jack started his morning with an espresso and then took a PF 30 Caffeine Gel 45 minutes before the race, followed by another dose during the run. This brought his total caffeine intake a bit below the recommended 3–6 mg/kg range for performance benefits. A couple more PF 30 Caffeine Gels in future races would help him hit the target more spot on and get the energy kick he needed.