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Jake Best's scorecard

World Record 24 Hour Run (carrying 40lbs)

Saturday 26th March, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 41g

    Carb per hour
  • 442mg

    Sodium per hour
  • 476ml

    Fluid per hour
  • 928mg/L

    Relative sodium concentration
  • 19.42mg/kg

    Caffeine per bodyweight
  • How Jake hit those numbers

    finish
    star
    bottle
     
    500ml x PH 1500 (Tablet)
    1 x Bowl of oats with nuts and honey
    1 x Coffee with honey
    500ml x Water with creatine, glutamin and beta alanine
    1 x Bacon roll
     
     
    2.2L x PH 1500 (Tablets)
    13 x PH Electrolyte Capsule
    400ml x PF 30 Energy Drink Mix
    3 x PF 30 Energy Gel
    2 x PF 90 Energy Gel
    5 x PF 30 Energy Chews
    5.96L x Plain water
    1.25L x Black Coffee
    500ml x Black Tea
    1 x Caffeine tablet (50mg caffeine)
    1 x Energy bar (9.6g carb)
    1 x Energy bar (27g carb)
    1 x Energy bar (75.5g carb)
    1 x Energy gel (13.1g carb)
    200ml x Hot chocolate with caffeine (125mg caffeine)
    0.52 x Energy bar (72g carb)
    1 x Pork Scratchings
    1 x Bowl of Tuna Pasta
    3 x Slice of Pizza
    4 x Roasted Potato
    1.5 x Small bag of Haribo
    17 x Pringles (Sour Cream and Onion)
    1 x Hot Crossed Bun
    1 x Salami Stick
    6 x Date
    1 x Bacon Sandwich
    660ml x Energy drink
    250ml x Tropical Energy Drink
     

    How Jake's hydration and fueling went...

      • To celebrate his 37th birthday, Jake Best concluded an excellent month of World Record breaking runs to break the WR for the furthest distance traveled in 24-hours while carrying a 40lbs backpack, whilst raising over £7,500 and a large amount of awareness for both the SBS Association and Rock2Recovery in the process
      • Jake visited the PF&H office before his record-breaking March to meet the team, have a Sweat Test and talk through his fueling and hydration strategy for the various attempts, especially for what was going to be his biggest challenge; the 24-hour run!
      • After having a final call with Sports Scientist Emily, Jake went into the 24-hour attempt happy with his fueling and hydration plan, knowing he could be more flexible over an event of this duration

    Hydration

      • Jake preloaded by drinking 500ml/16oz of PH 1500 (Tablet), the night before and morning of the event, boosting his blood plasma volume, ensuring he was topped up before setting off, reducing his cardiovascular load
      • Throughout the 24 hours, Jake averaged ~476ml/15oz of fluid per hour, with a relative sodium concentration of ~928mg/L. As the temperature varied from 23°C (73°F) in the day to 2°C (35.6°F) overnight, Jake's hydration requirements also changed, requiring less fluid during the cooler overnight hours when his sweat rate was reduced. Jake is very accustomed to putting himself through arduous activity in tough environments and therefore listening to his body and drinking to thirst was a suitable hydration strategy for him
      • After coming into the office for a Sweat Test in the lead up to his World Record attempts, we learnt Jake is a very salty sweater, losing 1,679mg of sodium per litre of sweat, so going into a long, warm event he was looking to replace this appropriately
      • During the race, Jake got the majority of his sodium on board using PH 1500 (Tablets) as well as Electrolyte Capsules. Combined with the salt from the food he ate, he totalled ~442mg/h sodium intake, although it did fall from ~997mg/h in the first 4 hours to ~203mg/h between hours 20-24. We’d recommend anyone doing something similar in future to aim to maintain sodium intake throughout the event to attenuate blood plasma volume losses and therefore the likelihood of experiencing cramps

    Fueling

    Quick Carb Calculator Recommendation

    None

    carb 30 mins before

    30-60g

    carb per hour during
      • Before starting the event at midday, Jake stuck to his usual morning routine.This involved eating carb-rich foods, including wholemeal toast with jam and chocolate spread, oats with nuts and honey, and a bacon roll throughout the morning to ensure his glycogen stores were topped up maximally
      • During the race, Jake met his goals and hit the recommended carb intake of between 30 - 60 grams per hour by consuming ~41g/h on average over the 24-hours. This was made up of all a variety of types and kinds of bars, gels and real foods; from pork scratchings to pizza
      • For the majority of the 24 hours, Jake was moving at a relatively low intensity and therefore had good oxygen availability. As a result, fat would have been the main fuel source utilised by his body and meant Jake could take on more ‘real’ foods throughout the record attempt
      • The run did include some higher intensity sections though, where he was focused on gunning towards the record. Jake fueled these with a higher quantity of carbohydrate-rich foods like sweets and PF 30 Chews. At these points, extra and simple carbohydrates were needed as their energy can be released more quickly and easily compared to fat
      • Jake also utilised caffeine well throughout the event, avoiding it early on in order to maximise the benefits later. With small doses of coffee and several energy drinks sensibly spaced throughout, he achieved his desire to be in a ‘tipsy’ state when it came to his caffeine levels throughout the night

    Conclusions

      • Jake did what he does Best… breaking yet another world record and making it look relatively easy in the process (despite the 40lbs on his back). For an event of this length, he demonstrated a strong fueling strategy - utilising a variety of ‘real foods’, and adjusting nutritional intake appropriately relative to exercise intensity along the way
      • In terms of hydration, we’d recommend maintaining sodium intake where possible, especially as Jake is such a salty sweater. This would potentially alleviate issues with cramping and some of the fatigue he experienced
      • Undoubtedly, he’s an absolute warrior. Since completing these world records, Jake has become part of the first able bodied team to row from the Poole Harbor (ENG) to Cherbourg (FRA) across 66 miles of the busiest shipping lane in the world, raising over £37,000 for charity in the process. We can’t wait to see what’s next…

    Key info

    Jake Best

    Male
    78kg
    Sweat sodium concentration
    1,679mg/L
    Sweat sodium classification
    Very High
    * determined by a PH Advanced Sweat Test

    Result

    Overall Time
    24:00:00
    Bodyweight change
    -4.5%

    Event information

    Sport
    Running
    Discipline
    Ultra
    Event
    World Record 24 Hour Run (carrying 40lbs)
    Location
    Poole, England
    Date
    26th March, 2022
    Total Distance
    140.0km / 87.0mi

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    6°C / 43°F
    Max Temp
    23°C / 73°F
    Avg Temp
    10°C / 50°F
    Humidity
    54%

    Athlete feedback

    Hydration rating
    10/10
    Energy levels
    8/10
    Toilet stops
    Yes
    I stopped to pee many times throughout (~15 times)
    GI comfort
    8/10
    Cramping
    No cramping

    Jake's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake97810,60111,4201,515928
    Per hour4144247663

    Data Confidence

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    There is some confidence in the quantities and brands of products consumed but the data may lack specifics (e.g. volumes, specific flavours). A high number of estimations have been made and the room for error is moderate-high. There may also be the possibility that some intake has been grossly over- or under-estimated.

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