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I never felt hungry, but towards the end I was thinking about eating as I hadn't eaten any 'real food' for a while.","statsHydrationRating":8,"statsHydrationComments":"It was really humid which made me really thirsty, but I was able to fill up my bottles a couple of times at the pits so it never really bothered me.","statsRaceSatisfaction":10,"statsBeforeRaceMenu":"[\"3 x Slices of toast with avocado\",\"3 x Eggs\"]","statsPreRaceMenu":"[\"1 x Caffeine gum (100mg caffeine)\"]","statsRaceBikeMenu":"[\"1.17L x PH 1000 (Drink Mix)\",\"1 x PF 30 Caffeine Gel\",\"2 x PF 30 Chew\",\"330ml x PF Carb Only Drink Mix\",\"1 x Energy gel (23g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"For this multi-stage race, Hattie rode for four and a half hours, with five timed technical downhill sections throughout. She focused on fueling the day before with high-carb foods like rice, pasta and some sports nutrition products. Then, during race day she took small, frequent doses of carb to top up her circulating glucose levels. Since Hattie’s intake fell below the general recommendations of ~60-75g per hour for a race of this duration and intensity, she has room to improve this part of her strategy. The logistics of this race, including frequent technical sections and some stop-start points, necessitated easily digested carbs like sports nutrition products, so Hattie could increase her intake by incorporating more of these. She could also consider taking a [PF 30 Gel](https://www.precisionhydration.com/products/pf-30-gel/) or [Chew](https://www.precisionhydration.com/products/pf-30-chew/) immediately before the gun goes off to boost her energy levels, helping to kickstart her fueling strategy and prevent the slow start she experienced.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Hattie isn’t a very heavy sweater and has only moderate sodium losses, so whilst it was humid on race day in Scotland, she didn’t feel like her [sweat losses](https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/) were excessive. She managed to drink frequently and refill her bottles twice during small breaks, using [PH 1000 (Drink Mix)](https://www.precisionhydration.com/products/ph-1000-electrolyte-drink-mix/) and some [PF Carb Only Drink Mix](https://www.precisionhydration.com/products/carb-only-drink-mix/) to maximise ‘bang-for-buck’ in her bottles. This likely replaced a large enough proportion of her sweat and electrolyte losses and helped her avoid any [effects of dehydration](https://www.precisionhydration.com/performance-advice/hydration/how-to-tell-if-you-are-dehydrated/#:~:text=The%20Weight%2C%20Urine%2C%20Thirst%20(WUT)%20System%20for%20monitoring%20hydration%20status).","commentsCaffeineOverall":"Hattie missed her pre-race coffee so decided to take some caffeine gum shortly before the race began to have the stimulant circulating in her blood. Along with a mid-race top up using a [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), she achieved the [minimum effective dose](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) to obtain performance benefits including increased focus, giving her the edge on the technical timed sections by minimising mistakes whilst at high speeds.","commentsAthlete":"I think I rode really well, and physically I couldn't have given any more. Considering in this style of racing it's normal to crash a few times, I only hit the deck once so I'm pretty pleased!","commentsFuture":"Hattie secured her 17th (!!!) national title, and her first in the Enduro category since she began bike racing in 2014. Her fuel and hydration strategy has been improved greatly in recent months, but she still has some areas to work on to further support her performance. Taking a [pre-race carb hit](https://www.precisionhydration.com/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercise/), and stuffing her jersey pockets with some extra [Gels](https://www.precisionhydration.com/products/pf-30-gel/) or [Chews](https://www.precisionhydration.com/products/pf-30-chew/) will help prevent the slow start she had on race 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