PTO Canadian Open

Ash followed the scientific guidelines by having a carb-rich breakfast to top up her liver glycogen stores on race morning. In the final 15 minutes before the start, she had a PF 30 Caffeine Gel to raise her blood glucose levels and provide quick-release energy for the swim, offering a glycogen-sparing effect. Once on the bike, Ash consumed her highest intake to date of ~102g of carb per hour. She used a bottle filled with PF 30 Gels and some water, to set herself up to deliver the fastest run of the day. Over the course of this season, Ash has been working with our Sport Science team to increase her carb intake through strategic gut training. This has allowed her to progress her average intake from ~50g/h at Clash Miami in March to ~84g/h at the PTO Canadian Open which provides a significant benefit to her energy levels and performance.

With hot and humid conditions expected, Ash preloaded with PH 1500 (Drink Mix) 90 minutes before the race to optimise water retention and start well hydrated. To maintain her fluid and electrolyte balance during the race, Ash used PH 1000 (Drink Mix) on the bike. However, drinking plain water on the run diluted her relative sodium concentration below what we would recommend to adequately replace her losses. Ash has a low sweat rate and has shown through previous successes in hot races that she doesn’t require as much fluid as other athletes. She can get away with less than what we would usually advise in warm conditions, so her intake here was actually appropriate for her needs to keep any dehydration symptoms at bay and maintain her performance.

Ash used a PF 30 Caffeine Gel before the start and another one on the bike to maintain a level of caffeine within the recommended range of 3-6mg/kg. This strategy would have reduced her perception of fatigue enabling her to maintain a high power output throughout the race and achieve this excellent result.