IRONMAN® Kalmar

Sam executed a well-structured fueling strategy across the race, with an emphasis on maximising carbohydrate intake during the bike leg, he relied primarily on PF 300 Flow Gel in a Flow Bottle. Sam supplemented his carb intake with three PF 30 Caffeine Gels and ~60g of carbs from Flow Gel decanted into a Top Tube Flask as well as two PF 60 Chew Bars, to achieve an impressive average bike intake of ~129g/h. This approach ensured a high carbohydrate availability without any gastrointestinal issues, reflecting effective gut training in the lead up to the event, though a brief sensation of hunger around mile 80 required an additional half energy bar from an aid station. Moving onto the run, Sam shifted to a lower intake of ~58g/h, using PF 300 Flow Gel in a flow flask 120, one PF 30 Caffeine Gel, and frequent sips of coke from aid stations. Overall, Sam’s strategy represents a classic “front-loading” pattern that we often see in long-course racing, although the reduced intake on the run was largely due to managing some hip pain, which led Sam to rely more on coke at the aid stations. Overall, the strategy provided excellent energy availability on the bike, though sustaining higher carbohydrate intake on the run could have further supported performance in the latter stages.

Sam’s hydration strategy was carefully tailored to his individual needs and race conditions. On the bike, he relied on PH 1000 in the bottles he started with as well as those he picked up at aid stations. Sam also listened to his body by occasionally drinking plain water when he craved it and using water from aid stations to cool himself. A similar approach was carried onto the run, where he took a cup of PH 1000 and a cup of water at each aid station. The on-course PH 1000 supported Sam in replacing a high proportion of the sodium he was losing via sweat. This strategy allowed Sam to stay well-balanced in terms of both fluid and sodium replacement, while also addressing thermoregulation needs; although the temperatures were not particularly extreme during the race. He did experience some cramping late into the run leg, although it is likely that this was due to neuromuscular fatigue and muscle overload - because Sam lacked some durability work in the lead up to the event - rather than an electrolyte imbalance.

Sam’s caffeine strategy was mainly built around PF 30 Caffeine Gels, with one taken in the last few minutes before the swim, three during the bike, and one on the run, alongside a small contribution from coke. This brought his total intake to ~6.6mg/kg, which sits slightly above the typical recommended range but was well tolerated. As a habitual caffeine user - notably one of the biggest coffee drinkers in the office - Sam’s body is accustomed to higher intakes, and his likely status as a fast caffeine metaboliser means he can avoid negative side effects, such as sleep disruption or GI disturbances.