Challenge Salou

With the race format changing from the usual middle distance triathlon to a duathlon (run, bike, run) as a result of dangerous sea conditions, Sam’s fueling strategy had to be adjusted at the last minute. The shorter run to start meant Sam didn’t take on any fuel and instead began his carb intake during the bike leg. Here he comfortably executed his fueling plan by finishing two bottles of PF Carb & Electrolyte Drink Mix and some energy chews. Overall, Sam’s average carb intake was lower than the recommendations, as he only had one PF 30 Gel on the second run. Increasing this in future races is likely to improve his energy levels and allow him to push his efforts right until the end. To make sure he can tolerate this increase in carb, he should undergo some structured gut training, making sure there are no issues on race day.

For Sam’s hydration strategy, he relied on PH 1500 during the bike to ensure he was supporting his sodium needs. Conditions in Salou were particularly cold and Sam felt he was barely sweating at all. This meant his net fluid losses were most likely less than previously anticipated, allowing him to be less aggressive in replacing both his fluids and sodium. On the run, Sam decided to drink to thirst and took sips of plain water from the aid stations. Considering the cold weather on race day and Sam’s perception of his sweat rate, this was likely adequate to replace his losses.

Sam didn’t consume any caffeine before or during the race. If he isn’t used to having caffeine, it’d be best to trial it in training before implementing the stimulant into his race-day strategy. Assuming all goes well, he could use PF 30 Caffeine Gels on the bike and/or run to increase his level of alertness and help maintain his energy levels right until the end of the race.