Classic Quarter

For Kate’s furthest ever race, she had a well-thought out fueling strategy to ensure she provided her muscles with the energy they needed to get her to the finish line. She chose a range of carbohydrate sources to consistently fuel across the 10-hour race duration, averaging ~94 grams of carb per hour, almost spot on based on the recommended guidelines for a race of this duration and intensity. The combination of Carb & Electrolyte Drink Mix and PF 90 Gels supplied a consistent flow of glucose & fructose into her bloodstream to support her efforts, whilst also helping stave off the flavour fatigue associated with relying on single sources of energy for this length of race. With no reported GI issues, Kate did a great job in the build up to the race to train her gut so she was comfortably tolerating higher volumes of carbohydrate, like she has done in her previous races.

During the race, Kate used Soft Flasks within the shoulder straps of her pack to carry the fluid she needed to stay hydrated, refilling with water at checkpoints along the course. She didn't need to pee at all during the race which may indicate she was slightly dehydrated, and so it would be suitable for her to do some sweat rate testing to determine if her strategy was appropriate for her losses. She did suffer a little from some cramping towards the end of the race, but given the duration and intensity of the race, it’s likely this was due to neuromuscular fatigue as opposed to her fluid and electrolyte intake.

Kate’s caffeine intake was slightly below the scientific recommended guidelines at ~2.9mg/kg of bodyweight. Kate tolerates the stimulant well and has used it to boost her performance at some previous races. She may find additional benefit by increasing the dose every so slightly, perhaps by including a pre-race PF 30 Caffeine Gel or by supplementing with some more Caffeine Gels throughout the race, and possibly increase the ergogenic benefits.