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The early climbs and surges were pretty maximal, and I burned too many matches hanging onto the lead group on the flats. After that, I had to switch from my planned 45-minute fueling intervals to every 20-minutes just to recover. I didn’t feel amazing, but it gave me enough to hang on. I was totally wrecked by the finish, but that was more down to the sheer effort than my fueling, which was actually solid.","statsHydrationRating":6,"statsHydrationComments":"I never felt dehydrated despite the warm temperatures on the day. ","statsRaceSatisfaction":7,"statsBeforeRaceMenu":"[\"500ml x PH 1000 (Tablets)\",\"1 x Cup of coffee\",\"1 x Bowl of porridge with honey\"]","statsPreRaceMenu":"[\"500ml x PF Carb Only Drink Mix (30g) with 1 x PH 1000 tablet\"]","statsRaceBikeMenu":"[\"4 x PF 30 Gel\",\"3 x PF 30 Caffeine Gel\",\"500ml x PF Carb Only Drink Mix (30g) with 1 x PH 1000 tablet\",\"3.75L x PF Carb Only Drink Mix with PH 1000\",\"500ml x Energy drink mix (17g carb)\",\"2 x PF 60 Chew Bar\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"Ben’s ride at the Traka wasn’t just a test of endurance, it was a test of real-time decision-making. With high-intensity climbing and pacey flat sections early on in the race, the energy expenditure was brutal from the get go. Despite a strong pre-race plan, by the halfway feed zone Ben reported feeling flat, evidence that even a well-planned nutrition strategy can’t solve overpacing due to race dynamics. But instead of crumbling, Ben showed experience. Rather than sticking to his planned 45-minute fueling windows, he reacted and shifted to every 20 minutes, realising this is what his body needed. This intuition (and high carb intake as a result) is most definitely testament to a combination of [training the gut](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/), knowing his limits, and trusting that more aggressive [carbohydrate intakes](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/) are not only tolerable, but highly beneficial when applied well. In an event where energy management is everything, that pivot likely kept him in contention, and [research](https://link.springer.com/article/10.1186/s44410-025-00003-9) is providing emerging evidence that there may be a need for more individualised fueling plans.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"When races stretch well over six hours, hydration must be as much of a priority as carb intake. Ben’s approach was simple but smart: get most of his fluid and sodium intake from high-carb bottles, reducing faff and making every sip count for his body’s needs and importantly, keep his hands on the handlebars for as long as possible. His intake would’ve accounted for enough of his sweat sodium and fluid losses to avoid any debilitating effects or symptoms of [dehydration](https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/) that could otherwise derail his performance. It helps that after receiving a [Sweat Test](https://www.precisionhydration.com/sweat-testing/our-sweat-tests/) from the [team](https://www.precisionhydration.com/about/our-team/) in the week leading up to the race, Ben understood that his sweat sodium losses are on the lower side, so he could afford to be less aggressive in his sodium replacement strategy. In warmer conditions, there isn’t just a risk of underdrinking. Some athletes go the other way, trying to over-compensate, but suffer from frequent urination or other more severe consequences of overdrinking (e.g. ([hyponatremia](https://www.precisionhydration.com/performance-advice/hydration/what-is-hyponatremia-and-how-can-you-avoid-it/)) as a result. Ben’s intake was well judged, with no signs of bloating or GI distress that might’ve ruined the back half, and was sufficient to ensure the high intake of carb he consumed could be absorbed easily from his gut. ","commentsCaffeineOverall":"Caffeine was the quiet contributor to Ben’s performance. With 300mg taken in across three [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), he stayed well within the performance-enhancing sweet spot. Not front-loading it all at once, but spacing it out, likely giving him a consistent boost when the brain fog and fatigue started to set in. In a race where the line between hanging on and blowing up is paper-thin, those marginal gains in focus, reaction time, and motivation add up. The fact that he could adapt his carb strategy mid-race, keep sipping consistently, and still have enough fight to finish just outside the top 20 is a testament to that balance. Caffeine didn’t win him the race, but it probably helped keep him pushing through when things got tough.","commentsAthlete":"I gave it my all but felt like I was missing a few percent compared to the races earlier in the year. We've been doing a lot of tapering and recovering, and not as much training with the frequency of all the races, so I didn’t feel as sharp.","commentsFuture":"Ben’s performance was no doubt supported by some solid prep, both in training and in his fuel and hydration strategy, ensuring he hit the start line feeling strong. With a season of many back-to-back races, Ben’s high carb intake will ensure he recovers well and avoids depleting his body, which would otherwise affect his performance in upcoming training sessions and 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