Miwook 100k

Kristina started the race with a strong and proactive fueling strategy, consuming eight PF 30 Gels in the first half, putting her in a good position to meet the carbohydrate recommendations for a race of this duration and intensity. However, at the halfway point, Kristina took two gels in quick succession, which unfortunately proved too aggressive for her stomach to tolerate. As a result, Kristina was only able to nurse three more gels in the second half. She supplemented this reduced intake with cola, which provided some additional carbs to help maintain energy levels, but it wasn’t enough to fully compensate for the drop in her planned gel consumption. For future races, Kristina should look to maintain a more steady intake of carbohydrates - such as by having a PF 30 Gel every 20 minutes - as this will reduce the risk of GI distress and provide more stable blood glucose levels, helping to starve off from using up her glycogen stores.

Despite Kristina’s fluid intake being on the low side compared to our Case Study Database, it was likely appropriate given her individual needs and conditions on the day. She doesn’t seem to have a very high sweat rate, which reduces her overall fluid requirements during prolonged exercise. On top of this, she experienced no hydration-related issues such as muscle cramping throughout the event - a common sign of inadequate hydration or electrolyte imbalance. Additionally, Kristina peed twice during the 10 hour race, further indicating that she maintained a good level of hydration and avoided significant fluid and sodium deficits.

After her morning coffee, Kristina had three PF 30 Caffeine Gels across the duration of the race, putting her near the top end of the 3-6mg/kg recommended dosage range for endurance performance. As well as the known ergogenic benefits of the stimulant, Kristina noted that she always likes the “switch up in taste of the gel”.