Kate's headline numbers
Carbohydrate is the main fuel you burn when racing. Failing to fuel properly is a leading cause of underperformance in longer races.
Kate did extremely well to average ~115g of carb per hour across her seven hour race. She used a combination of carbohydrate in her bottles and gels to hit a target intake that many competitors would struggle to match. This is testament to the gut training Kate has undertaken in the two years prior to this race. The impressive carbohydrate intake during this race will have contributed to her lack of DOMS post race too, which is why we suggest fueling adequately during training sessions when you need to recover quickly.
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.
The fact that Kate didn’t feel the need to pee, but also reported no cramping or dehydration related issues (i.e. headaches or performance decline), highlights that she all but nailed her intake here. Kate’s perception of her hydration strategy being a 9 (out of 10) gives us confidence that she can take a similar approach going forwards to her future races, while considering any variance in environmental conditions. For example, she’d need to drink a greater volume of fluid if her sweat rate increases due to warmer temperatures.
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.
While Kate didn’t report any caffeine intake before the race, she did still hit the recommended 6 mg of caffeine per kilo of bodyweight through the four PF 30 Caffeine Gels she took at even intervals throughout the race. Because caffeine has a half life of four to five hours (meaning half is still left in your system after this time), Kate will have felt the performance enhancing effects of reduced perceived effort and enhanced focus right through to the finish line.
How Kate hit her numbers
Here's everything that Kate ate and drank on the day...
Kate's weapons of choice
Kate's full stats
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.