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Comparing this to her intake at the shorter World Championships, she's improved her hourly intake by 20g! She’s put in [hard work during training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/) to make sure her gut can comfortably tolerate this amount, and has found that the [PF Carb Only Drink Mix](https://www.precisionhydration.com/products/carb-only-drink-mix/), plus a handful of [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/), helps her keep up with her energy requirements to  sustain her performance all the way until the end of a tough course. Although she didn’t take in as much as she’d have liked the first hour of the race, she was able to make up for it the rest of the way and still nail her overall numbers.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Just two weeks earlier at [Gravel Wales](https://www.precisionhydration.com/athletes/case-studies/cycling/amelia-mitchell/22-09-2024/), Amelia came in below her [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/#why-is-relative-sodium-concentration-of-sports-drinks-important:~:text=sports%20drinks%20important%3F-,The%20relative%20concentration,-of%20a%20drink) goal with not quite enough electrolytes to match her high sweat losses. So, she worked with Lexi on the [PF&H team](https://www.precisionhydration.com/about/our-team/) to increase the concentration in her bottles, using a combination of [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) and [PH 1000](https://www.precisionhydration.com/products/ph-1000-low-calorie-electrolyte-supplement/) tablets in her 750ml bottles alongside [PF Carb Only Drink Mix](https://www.precisionhydration.com/products/carb-only-drink-mix/) to meet her fuel targets. This strategy enabled her to hit almost spot on her losses and contribute to her hydration status from a fluid and sodium standpoint every time she took a sip. She didn’t struggle with any cramping, a big win since she had *before* she started adjusting her electrolyte intake, and after the first hour of not drinking enough, she bounced right back to stick to her plan. If it would’ve been hotter, she could’ve used a backup source of fluid to stay on top of her losses, so she could consider factoring that into her plan for future races.","commentsCaffeineOverall":"Amelia used less caffeine than she has [previously](https://www.precisionhydration.com/athletes/case-studies/cycling/amelia-mitchell/22-09-2024/), falling within but on the lower end of the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/). Her pre-race gel was [caffeinated](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) as per usual, and she used one additional dose during the race. Still, she incorporated enough of the stimulant to have some ergogenic benefits, including masking fatigue and reducing perception of effort. In the future, she could swap one of her regular [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) for another [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) to hit the upper end of the range and possibly feel more of the effects.","commentsAthlete":"I think I managed three sips of my bottle in the first hour, but then I crammed in two gels since I was very aware I hadn’t eaten anything. Very satisfied with how it went overall though!","commentsFuture":"Amelia was the first British rider to finish this challenging championship race, which is well-worth celebrating! She showed expertise in being able to make up for lost fueling and hydrating time from the first hour with the rest of her time racing and put forth stellar nutrition numbers. 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