T100 London

Felix chose to fuel almost entirely with PF 300 Flow Gel, along with the 15g of carb found in PH 1500 (Drink Mix). After front-loading his carb intake on the bike (~84g/h), he only consumed one PF 30 Gel on the run (~30g/h), leading to an average overall intake just below the scientific recommendations. Felix suffered from some stomach cramping at the start of the run, which kept him from consuming any more carbs so as not to exacerbate the problem. Before his next event, we would advise Felix to do some structured gut training to allow him to fuel consistently across the race and keep energy levels up without experiencing GI discomfort.

During the race, Felix only consumed sodium on the bike in the form of one sachet of PH 1500 (Drink Mix). It’s likely he didn’t replace enough of his fluid and sodium losses, as he mentioned starting to feel dehydrated heading into the run. Felix could do some sweat rate data collection to figure out exactly how much fluid he requires to stay adequately hydrated in these conditions at race intensity and ideally have a Sweat Test to further dial in his sodium intake. He could do this by swapping some of the plain water for another bottle of electrolytes and taking some Electrolyte Capsules on the run.

After pre-caffeinating with a PF 30 Caffeine Gel, Felix didn’t consume any additional caffeine during the race, putting his intake below the recommended guidelines. He could consider adding another PF 30 Caffeine Gel into his plan in the future, allowing him to reap the ergogenic benefits that the stimulant provides more consistently throughout the race.