Kristina Randrup
Miwook 100k
California1st, FPROKristina's headline numbers
Kristina's strategy
Fueling
A carb rich meal (low in fat & fibre) ~1-4 hours before would help Kristina start optimally fueled
T - 15mins: Took in a final dose of carb
"I definitely noticed the lack of fueling in some of the climbs in the second half of the race. But even with the limited carb intake, I never felt a proper ‘bonk’ and I was still running quite well through to the finish line."
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.
Hydration
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.
T - 60mins: Drank ~500ml of strong electrolyte drink
"My total liquid consumption was about on par with what I usually consume. I know my hydration during a race is on the lower end, but it seems to be okay for me. I should have kept one bottle of carb and one with carb and sodium in the second half, as particularly on an upset stomach, I found the sodium mix hard to take on constantly. "
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.
Caffeine
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.
T - 0-4hrs: Had a final hit of caffeine
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”.
How Kristina hit her numbers
Here's everything that Kristina ate and drank on the day...
Final thoughts
“I hit my outcome oriented goals by taking the win, along with the course record, but I had wanted to fuel better; that goal went south in the second half. I know there is even more time that can be cut off the record, but overall I’m very happy with the race. ”
“Kristina executed a solid fueling and hydration strategy in the first half of her race, and this proactive approach likely helped her when things went south in the second half. Still, she did well to fuel enough to avoid ‘hitting the wall’ and finish strong. Her hydration approach appeared well-suited to her needs, though she may benefit from decoupling her carb and sodium intake in future to further help her gut comfort. Overall, Kristina delivered an impressive performance, taking the win and setting a course record, while also gaining valuable insights to refine her strategy even further next time. ”
PF&HKristina's full stats
Data Confidence
We rate each of our case studies from 1-5 based on the level of accuracy, and our confidence in the data.
There is an adequate level of accuracy in the data collected and the numbers reported. The athlete manages to recall what they ate and drank including most specifics (brands flavours quantities plausible estimations of volumes). However there are estimations made within the data which affect the overall confidence level in the data reported.