{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/hayley-simmonds/03-05-2025/","result":{"data":{"entry":{"index":762,"athleteFirstName":"Hayley","athleteLastName":"Simmonds","athleteSlug":"hayley-simmonds","athleteGender":"Female","athleteSkill":"Professional","athleteAgegroup":"FPRO","athleteImage":"https://images.ctfassets.net/428xzyjdw7rf/5hMuxRCq643ksfnMMPS0HR/ec65fd095d93d729b804e844f59d695c/4944fce7a31b-IMG_9319-ezgif.com-resize.jpg","raceStrava":null,"raceDate":"2025/05/03","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"The Traka 200","raceImportance":null,"raceCity":"Girona","raceCountry":"Spain","raceStarttime":"07:00","raceImages":"[\"https://images.ctfassets.net/428xzyjdw7rf/4dy9qVzoKZaQVQ1byCpI8j/1d1fd157991f7c89eb864d7f10dd740e/hayley_traka_1.jpg\",\"https://images.ctfassets.net/428xzyjdw7rf/6JR7sM93arNDW4VP2Xmw0f/eeaa856c391b224f383e0bbc77e86ad7/hayley_traka_2.jpg\",\"https://images.ctfassets.net/428xzyjdw7rf/2ZcTHgCqWI2P4j9zhfrmVS/955a85b23a958284582b5ca6bef1359c/hayley_3.jpg\"]","raceImageCredits":"Image Credits: [@precisionfandh](https://www.instagram.com/precisionfandh/?hl=en)","raceYoutubeId":null,"raceConditions":"Hot","racePrecipitation":"No Rain","raceTempMin":15,"raceTempMax":26,"raceTempAvg":20,"raceHumidity":52,"raceHeatindex":null,"raceDistanceOverall":200,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":null,"raceElevationBike":null,"raceElevationRun":null,"racePosition":43,"raceResult":"Top 50","raceTimeOverall":31292,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Amber","intakeCarbRating":"Green","intakeFluidRating":"Amber","intakeCaffeineRating":"Amber","intakeRelativesodiumRating":"Amber","intakeSodiumRecco":"900-1300","intakeCarbRecco":90,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":1167,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":9,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":8,"statsEnergyComments":"I went through a bit of a rough patch not long after the assistance zone half way through, and I think this was because I'd run out of fluid and suffered as a result. I'd also maybe gone a bit too long without taking carbs during the flat middle section as I was just trying to 'truck along' a bit. But generally I kept on top of fueling well.","statsHydrationRating":7,"statsHydrationComments":"It was hotter than expected and I probably could have done with a little more fluid. I had to stop briefly at the neutral feed zone ~162km in, because I knew I wouldn't make it to the finish on the 500ml bottle I had left. But how thirsty I felt at that point indicated that I still needed more.","statsRaceSatisfaction":7,"statsBeforeRaceMenu":"[\"500ml x PH 1500 (Tablets)\",\"100ml x PF Carb Only Drink Mix\",\"2 x Cups of coffee\",\"1 x Portion of rice pudding with honey\",\"1 x Banana wth honey\",\"3 x Cereal biscuits\"]","statsPreRaceMenu":"[\"1 x PF 30 Caffeine Gel\",\"100ml x PF Carb Only Drink Mix\"]","statsRaceBikeMenu":"[\"300ml x Plain water\",\"1 x PF 30 Gel\",\"3 x PF 30 Caffeine Gel\",\"0.7 x PF 300 Flow Gel \",\"2.5L x PF Carb Only Drink Mix (with 3 x PH 1500 tablets)\",\"750ml x Energy drink mix (17g carb)\",\"3 x Energy chew (60g carb)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"Hayley's approach to fueling during the just over eight-and-a-half hour effort was a strong example of consistency, a key principle for ultra-endurance events. She averaged ~102g of carb per hour, which sits well above the [current endurance fueling recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/). Her choice to use [PF 60 Chew Bars](https://www.precisionhydration.com/products/pf-60-chew-bar/), [gels](https://www.precisionhydration.com/collections/pf-energy-gels/), and [PF 300 Flow Gel](https://www.precisionhydration.com/products/pf-300-flow-gel/) from her [top-tube bottle](https://www.precisionhydration.com/products/pfh-top-tube-flask/) gave her a constant drip-feed of energy, helping her avoid the classic spikes and dips that can derail longer races. That said, she did experience a temporary low point after the feed zone, likely due to a combination of running low on fluid and underfueling during a mentally “off” middle section. This is a subtle but common risk in ultra races, when terrain flattens or becomes less technical, perceived effort drops and athletes unintentionally let fueling slip. Hayley’s ability to recover well from this patch and finish strong speaks to both her metabolic efficiency and her knowledge of her own requirements to get back on track.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Hydration was one of the few areas where Hayley identified room for improvement, and her body agreed. Despite taking in nearly 4L (~140oz) over the day, her subjective [thirst](https://www.precisionhydration.com/performance-advice/hydration/should-you-drink-water-to-thirst/) and the need to stop at the final feed zone for extra plain water suggests that she may have been slightly underhydrated, particularly during the hot, final third of the race. Her sweat sodium concentration indicates she’s a moderately salty sweater, and her intake was on the light side for matching that. While not catastrophic, this could have contributed to the \"rough patch\" she experienced after the feed zone, as [dehydration](https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/) can quickly impair thermoregulation and increase perceived exertion. Given the warmer temperatures (~20°C / 68°F) and the duration of the effort, even a small hydration gap became meaningful late in the race. It's worth noting that she made a smart in-race decision to stop and take on extra water when it became clear she was at risk, an underrated skill that many athletes overlook in favour of pushing through.","commentsCaffeineOverall":"Caffeine played a significant role in Hayley's race plan, and she used it strategically. With 400mg total spread across the day using multiple [caffeinated gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/), she landed right at the top end of the [research-backed range for endurance enhancement](https://www.precisionhydration.com/performance-advice/nutrition/should-athletes-use-caffeine/). This higher dose is particularly well-suited to ultra events, where central fatigue, not just muscular fatigue, becomes a primary limiter. [Studies have shown](https://link.springer.com/article/10.2165/00007256-198502030-00002) that caffeine helps improve alertness, reduce perceived exertion, and even enhance motor unit recruitment, all of which are useful across a long, mixed-terrain course like the Traka 200. The key was Hayley's distribution: starting with a pre-race dose to prime her system and then spacing top-ups during the ride to sustain its cognitive benefits. Her decision to stop and hydrate late in the race, even after more than six hours on the bike, reflects sharp cognitive function and self-awareness, a sign that, despite some energy dips, she was still thinking clearly and managing her effort well.","commentsAthlete":"My form still isn't where I want it to be after some time off the bike at the end of 2024. But there were a lot of positives to take from Traka, in that I felt I was racing better than previous races and that I stayed on top of my fueling really well. I had a good plan and executed it well.","commentsFuture":"Hayley's performance shows a strong start to the season and indicates both a well-thought-out plan, and dedication to adhering to this. Increasing both her fluid intake and electrolyte content of this during future, particularly warm races will be imperative for her to maintain thermoregulation and avoid dehydration.","intakeSodiumOverallTotal":2412,"intakeSodiumOverallPerhour":277,"intakeSodiumBikerunTotal":2412,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":2412,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":888,"intakeCarbOverallPerhour":102,"intakeCarbBikerunTotal":846,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":846,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":3900,"intakeFluidOverallPerhour":449,"intakeFluidBikerunTotal":3800,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":3800,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":400,"intakeCaffeineOverallPerkilogram":6.25,"intakeCaffeineBikerunTotal":300,"intakeCaffeineBikerunPerkilogram":4.69,"intakeCaffeineBikeTotal":300,"intakeCaffeineBikePerkilogram":4.69,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":618,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":{"favouriteProductIds":["7489752039574","7590864945302","5670720766102"],"socialMediaImage":{"fixed":{"src":"//images.ctfassets.net/428xzyjdw7rf/5hMuxRCq643ksfnMMPS0HR/ec65fd095d93d729b804e844f59d695c/4944fce7a31b-IMG_9319-ezgif.com-resize.jpg?w=800&q=50","width":800,"height":800}},"flagIcon":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/39weCqsksdSCObPHOzLQhc/c0eb868ccc07b8d42d5b83fb13229d2c/GB.svg"}},"facebookHandle":"https://www.facebook.com/hayleysimmondscyclist/?locale=en_GB","twitterHandle":null,"instagramHandle":"https://www.instagram.com/hayleyrsimmonds/","stravaProfile":"https://www.strava.com/pros/66970337","linkedInProfile":"https://www.linkedin.com/in/hayley-simmonds-031021247/?originalSubdomain=uk"},"matchedProducts":{"nodes":[{"id":"Shopify__Product__gid://shopify/Product/8888962974001","shopifyId":"gid://shopify/Product/8888962974001","title":"Carb 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