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Simen Holvik's scorecard

Badwater 135

Tuesday 4th July, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 115g

    Carb per hour
  • 1,811mg

    Sodium per hour
  • 1,272ml

    Fluid per hour
  • 1,423mg/L

    Relative sodium concentration
  • 85mg

    Total caffeine
  • How Simen hit those numbers

    1.25L x PH 1500
    1 x Fruit bowl
    2 x Pasta with tomato sauce
    1 x Pasta with pesto and veg
    2 x cakes
    3 x Coffee
    250ml x PH 1500 (Drink Mix)
    14L x PH 1500 (Drink Mix)
    2L x PH 1000 (Drink Mix)
    24 x PH Electrolyte Capsule
    12L x PF 60 Energy Drink Mix
    21 x PF 30 Energy Gel
    24 x PF 30 Energy Chews
    600ml x Coca Cola Original
    225ml x Dr Pepper

    How Simen's hydration and fueling went...

      • With numerous ultra victories and recent Fastest Known Time’s to his name, Simen turned his attention to Badwater 135. The race takes place in Death Valley and has been described as “the world's toughest foot race”
      • With temperatures often reaching nearly 50ºC (122ºF), Simen onced again proved his ability to compete in the heat as he finished 2nd overall and 1st male in the 35th edition of this punishing event
      • Despite running out of his preferred nutrition products during the back half of the race and having to run on the white road markings to avoid his shoes melting in the extreme temperatures; Simen was extremely happy with his race execution and his fuel & hydration strategy throughout the event
      • As someone who lives in the significantly cooler climes of Norway, Simen sensibly spent some time in Dubai to practise his nutrition strategy and running in the heat before the race


      • After conducting extensive sweat rate testing in Dubai to replicate Badwater conditions, Simen found his sweat rate was high (~2.5 L/h - 80oz/h) and he would combine the practicalities of the race with this data to develop his hydration plan
      • During the Badwater 135, crew members are frequently accessible to aid athletes safety due to the extreme weather conditions. This frequent access helped Simen to drink a lot of cold fluid, meaning he replenished the majority of his sweat losses throughout the race and was able to cool his core temperature somewhat
      • During the race, he only carried small volumes of fluid (500ml / 16oz) in soft flasks at any one time and leaned heavily on his crew so that his fluids were always cold. In hot events gaining access to fluids and having a good crew is crucial for success
      • Over the 135 miles, Simen consumed a total of ~29L of fluid, averaging ~1.2L (40oz) per hour, during his sub-23 hour performance
      • Simen also had a Sweat Test in the lead up to the race which identified he loses 1,310 milligrams of sodium per litre (32oz) of sweat. He was also aware from his intensive product testing in Dubai that his body tolerates both the PF 60 Energy Drink Mix (1000mg sodium per litre) and PH 1500 Packet Mixes very well. Unfortunately, due to some logistical planning oversights, his crew ran out of both of these products ~90 miles into the race and so he switched to use the lower strength PH 1000 Packets for the remaining 45 miles
      • Simen also consumed 24 Electrolyte Capsules over the 135 miles in order to ensure he maintained a relative concentration of 1,410mg/L similar to his losses.


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • Simen was confined to pre-race food supplied by the event. The day of the the race, he ate pasta as part of his carb loading which contained some vegetables he wouldn't normally eat
      • As a result, he struggled with his GI comfort in the very early stages of the race before stopping to go to the toilet ~6 hours into the race. After this, Simen rated his GI comfort as 10 (out of 10) and stuck to his solid fueling strategy
      • Simen planned to fuel his race purely on carbs and aimed to consume ~100g per hour due to the benefits of a high carbohydrate intake. He ate small amounts frequently, using his crew effectively to ensure he met his energy requirements
      • Simen really liked the PF 60 Energy Drink Mix early on in the race, so much so he consumed 12L (~405oz) of it, causing his crew to run out! Consuming more carbs than originally planned in his fluids meant Simen averaged ~115g of carb per hour over the race
      • Even though these numbers are on the upper end of what we would normally recommend, Simen experienced no GI issues as the race progressed, thanks largely to the years of gut training he had undergone prior to the race


      • Simen was extremely happy with his race performance at Badwater 135, giving subjective ratings of 10 (out of 10) for both his race satisfaction and hydration strategy

      • He reflected that next time he wouldn’t eat something different during his carb load and try harder to not switch off psychologically during the last 3 hours of the race. The dip in concentration could have been linked to the issues running out of his favourite products earlier on in the event

      • Moving into Simen’s next race, we will be working closely with him on his logistical and nutrition planning to ensure he has enough product throughout the event

    Key info

    Simen Holvik

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time

    Event information

    Badwater 135
    Inyo County, USA
    4th July, 2023
    Total Distance
    217.3km / 135.0mi
    Total Elevation
    4,343m / 14,249ft

    Race conditions

    Weather Conditions
    Very Hot
    No Rain
    Min Temp
    27°C / 81°F
    Max Temp
    48°C / 118°F
    Avg Temp
    38°C / 100°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    My hydration felt really really good throughout
    Energy levels
    I felt really good throughout the race, but I did have a few sections in which my energy levels seemed to dip
    Toilet stops
    I peed quite often, around every two hours throughout the race
    GI comfort
    The first three hours were not great from the dinner I ate before the race started. I went to the toilet after ~6 hours and after that I felt great
    No cramping

    Simen's Thoughts

     I am so glad I had my advanced sweat test done and spoke to PF&H in my build up to the race. The test advice and training camp in Dubai really contributed to my success in the race

    Simen's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake2,63941,37529,075851,423
    Per hour1151,8111,2724

    Data Confidence







    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.

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