Kristian Høgenhaug
Challenge Championship
Šamorín1st, MPROKristian's headline numbers
Kristian's strategy
Fueling
T - 1-4hrs: Ate a carb rich meal (Low in fat & fibre)
T - 15mins: Took in a final dose of carb
"I had great legs all day."
Kristian executed a high-carb fueling plan that delivered sustained energy throughout the race. By having a carb-rich pre-race meal which included a PF 60 Chew Bar followed by another PF 60 Chew Bar on the start line, he ensured his available energy was well stocked ahead of the effort. On the bike and run, he maintained consistent carbohydrate delivery using solely bottles containing PF 300 Flow Gel, which helped sustain his power output across the bike and electric run pace. The strategy reflects current practices of high-carb intakes, upwards of 90g/h, for elite endurance performance, and Kristian’s strong energy levels suggest excellent carbohydrate tolerance from gut training.
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
"I had a lot more sodium than I normally do versus the liquid I drank, but it seemed to work. Looking forward to trying it out in warmer weather."
Despite the cool conditions, Kristian stuck to a structured hydration plan that paired his moderate fluid intake with a relative sodium concentration close to his known sweat sodium losses. Kristian chose to increase his sodium intake in this race through a combination of bottles with PH 1500 (Tablets) in them, along with another bottle of plain fluid to balance his overall sodium concentration and manage his fluid balance. By doing so, he avoided both under-hydrating and excessive fluid intake, which can lead to hyponatremia. The inclusion of PH 1500 (Tablets) helped balance sodium replacement even at lower sweat rates, which is crucial for maintaining neuromuscular function and preventing cramping. His plan was tailored to both his individual physiology and the environmental conditions, and despite the cool conditions, it helped him to avoid any hydration-related issues.
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.
Consuming caffeine in the hours before the start may have increased perceived energy levels
Kristian chose to race without consuming any caffeine, deviating from the strategy of many endurance athletes who use it for its known benefits to perceived exertion and endurance performance. This is a personal preference to avoid potential gastrointestinal or stimulant-related side effects. As caffeine can offer a performance boost, Kristian may look to bring this into his strategy after some testing in the future through PF 30 Caffeine Gels.
How Kristian hit his numbers
Here's everything that Kristian ate and drank on the day...
Final thoughts
“In colder races, it is easy to forget to eat and drink, but I stayed true to the plan regardless of the weather.”
“This race showcased how sticking to a personalised nutrition and hydration plan, regardless of external conditions, can pay dividends. Kristian managed to stay on track with his intake goals even in colder temperatures, where the tendency to under-fuel and under-drink is common. Using a higher sodium concentration than he's typically accustomed to appeared to improve his hydration status and how he felt during the race, suggesting an effective shift in strategy. With this approach working well in a cold race, the next test will be applying similar principles under more stressful environmental conditions where net sweat losses (and therefore sodium losses) are higher. ”
PF&HKristian'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 good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles brands quantities flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).