High Lonesome 100

Becca planned out her carbohydrate intake precisely and kept to a strict regime of eating regularly to sit comfortably inside the 60-90g of carb per hour range. She started the day strong with a carbohydrate-rich breakfast, as well as PF Carb & Electrolyte Drink Mix to provide additional carbohydrate and not feel full ahead of the early start. Becca was disciplined with her fueling, having two PF 30 Gels per hour, which she supplemented with PF 30 Chews throughout the day and a small amount of real food in an attempt to avoid flavour fatigue later on. She added to this by drinking PF Carb & Electrolyte Drink Mix, which meant she consistently fueled above 60g/h for the 22-hours of racing. What stood out was Becca’s overnight fueling as she switched from gels and chews to proportionally more PF Carb & Electrolyte Drink Mix, alongside real food (when her stomach allowed), to add some variety to her intake, as well as to overcome the issue of trying to eat whilst running on challenging terrain. Continuing to push that carbohydrate intake up to 90g/h is the next challenge for her to get some more fuel in the tank, especially for shorter races with a higher relative intensity.

Becca drank ~10L over the race using a combination of the PF Carb & Electrolyte Drink Mix, Electrolyte Capsules and plain water, her relative sodium concentration was 542mg/L. This is in line with previous sweat sodium concentration testing she has done which showed her sodium losses as low. Becca carried plain water with her at all times, so chose to top her sodium up using Electrolyte Capsules on a couple of occasions. Next time we’d recommend she aims to take 1-2 Electrolyte Capsules per every 500ml flask of water to consistently consume a similar concentration to her losses throughout, and avoiding long periods of time with just plain water.