{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/cycling/john-borstelmann/10-08-2024/","result":{"data":{"entry":{"index":393,"athleteFirstName":"John","athleteLastName":"Borstelmann","athleteSlug":"john-borstelmann","athleteGender":"Male","athleteSkill":"Professional","athleteAgegroup":"MPRO","athleteImage":"https://images.ctfassets.net/428xzyjdw7rf/5GXAcePrqC7dutpklM3HCU/eabcb84df9e7e7e5f1c8339b04c5cbf1/ezgif.com-gif-maker.jpg","raceStrava":null,"raceDate":"2024/08/10","raceToplevelSport":"Cycling","raceSecondlevelSport":"Gravel","raceSportSubcategory":"Leadville Trail 100 MTB","raceImportance":null,"raceCity":"Leadville, Colorado","raceCountry":"USA","raceStarttime":"07:30","raceImages":"[\"https://images.ctfassets.net/428xzyjdw7rf/3Zv7Nhj2hTBJr2OPt946wy/dffe717a20236142480efb78eac9903b/JB_finish.jpg\",\"https://images.ctfassets.net/428xzyjdw7rf/7LPaSLGIzYKbxVx4YnDeHk/a1a1de290218715f49063f85205eac19/JB_1.jpg\",\"https://images.ctfassets.net/428xzyjdw7rf/3DeKIb9KdIxWeWMrM9shL8/1548ca56a1f02538b31ca377aa5bd824/JB_sticker_.jpg\",\"https://images.ctfassets.net/428xzyjdw7rf/2vW96mpZbaWuDltSly2xaO/34d0916c8db44d492e9a19d67bf7d110/JB_medal.jpg\"]","raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Mild","racePrecipitation":"No Rain","raceTempMin":10,"raceTempMax":15,"raceTempAvg":14,"raceHumidity":62,"raceHeatindex":null,"raceDistanceOverall":169,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":3804,"raceElevationBike":null,"raceElevationRun":null,"racePosition":52,"raceResult":"Top 100","raceTimeOverall":25843,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":3,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Green","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"1100-1500","intakeCarbRecco":90,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":1310,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":10,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":5,"statsEnergyComments":"I think I did pretty good on the carb intake, but my energy levels felt like a slow decline all day. I just felt like I was trapped in one gear. Intake wise, it would have been tough to get many more carbs in at this altitude and I don’t think I could have done much better.","statsHydrationRating":7,"statsHydrationComments":"I didn’t have any cramps during the race, but I would have to push incredibly hard to get to the point where that happens. Like my carb intake, I did everything I could in the days leading up to ensure I took on enough electrolytes. ","statsRaceSatisfaction":4,"statsBeforeRaceMenu":"[\"750ml x PH 1500 (Tablets)\",\"1 x Bagel with cream cheese\",\"2 x Cups of rice with egg\",\"2 x Cups of black coffee\",\"1 x Banana\"]","statsPreRaceMenu":"[\"0.5 x PF 30 Gel\",\"0.5 x PF 30 Caffeine Gel\"]","statsRaceBikeMenu":"[\"1 x PF 30 Gel\",\"3 x PF 30 Caffeine Gel\",\"1 x PF 90 Gel\",\"3.35L x PF Carb & Electrolyte Drink Mix\",\"3 x Energy gel (22g carb)\",\"1 x Energy gel (40g carb)\",\"0.33 x Energy chew packet with electrolytes (46g carb, 300mg sodium)\",\"2 x Energy gel (40g carb)\",\"1 x Energy gel (30g carb)\",\"1 x Energy gel with caffeine (30g carb, 50mg caffeine)\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"John was disciplined in the 48 hours prior to the race and focused on [carb loading](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/?_kx=HTsJgzWo-mgbKFLz1EdUrA.gHYvqA) effectively to ensure his muscle glycogen stores were at maximal capacity ahead of time. Similar to his previous effort at Leadville 100 MTB 2023, John was able to tolerate [over 90g/h](https://www.precisionhydration.com/performance-advice/nutrition/athletes-more-than-90-grams-carbs-carbohydrates-per-hour/) of carb, averaging a new high with an ~18% increase of carb per hour! Between his consistent use of carbs in both training and racing, and his commitment to [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/?_kx=HTsJgzWo-mgbKFLz1EdUrA.gHYvqA), he suffered no GI discomfort despite this high intake.\nJohn relied on several [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/), [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) and chews to fuel, plus a few on-course gels to supplement. Given his consistent intake, it’s likely his issues with energy levels were a result of the demanding conditions of racing such a tough course at a [high altitude](https://www.precisionhydration.com/performance-advice/hydration/does-altitude-cause-you-to-dehydrate-faster/), where the lower pressure in the atmosphere makes it harder for your body to extract oxygen. John may want to consider getting to the venue earlier in the future to give him more time and training to adapt to the demands of altitude.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"John [pre-loaded](https://www.precisionhydration.com/performance-advice/hydration/how-to-start-hydrated-and-why-that-is-important-sodium-preloading-what-to-do-before-a-race-hydration/) on the morning of the race with [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) and drank extra electrolytes in the days leading up to it to help boost his blood plasma volume and toe the start line as hydrated as possible. John’s fluid intake across the race was within the recommendations considering the distance and intensity, likely adequately replacing his sweat losses in the mild conditions. He peed a couple of times, suggesting he was taking on enough fluid to mitigate against the risks of significant [dehydration](https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/). By using [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) in his fluids and additional electrolytes, he stayed comfortably in line with his high relative sodium concentration needs. This no doubt contributed to preventing cramping and ensuring he stayed hydrated across the demanding race.","commentsCaffeineOverall":"John’s intake fell on the upper end of the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/) for caffeine doses during exercise, but was still appropriate for his tolerance and normal use of the stimulant. To reach these doses, he [pre-caffeinated](https://www.precisionhydration.com/performance-advice/nutrition/using-caffeine-before-exercise/) in the morning with a couple of strong cups of coffee with his breakfast, and then relied on [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) interspersed throughout the race. Despite suffering from some energy-related issues, it’s unlikely that a lack of caffeine was the culprit, and while he could have tried delaying a couple of [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) until later on during the race where his energy levels diminished significantly, altitude was most likely the factor at play. ","commentsAthlete":"I was definitely hoping for better. As races go, it was awful, the conditions were great and the course was in great shape but it still couldn’t get worse than that for me.","commentsFuture":"Considering his demanding racing schedule, John did a great job to manage his effort at [Leadville](https://www.leadvilleraceseries.com/mtb/leadvilletrail100mtb/) where the altitude and climate are both energy-sapping and exhausting. His consistently high carb intake, solid hydration strategy and caffeine intake no doubt fuelled his performance to reach the finish line with a 30 minute PB compared to the previous year. Some more specific altitude-related training would be the best steps for John to prepare for these conditions and  hopefully improve his energy levels and performance outcomes in future races.","intakeSodiumOverallTotal":6297,"intakeSodiumOverallPerhour":877,"intakeSodiumBikerunTotal":6297,"intakeSodiumBikerunPerhour":null,"intakeSodiumBikeTotal":6297,"intakeSodiumBikePerhour":null,"intakeSodiumRunTotal":0,"intakeSodiumRunPerhour":null,"intakeCarbOverallTotal":799,"intakeCarbOverallPerhour":111,"intakeCarbBikerunTotal":769,"intakeCarbBikerunPerhour":null,"intakeCarbBikeTotal":769,"intakeCarbBikePerhour":null,"intakeCarbRunTotal":0,"intakeCarbRunPerhour":null,"intakeFluidOverallTotal":4950,"intakeFluidOverallPerhour":690,"intakeFluidBikerunTotal":4950,"intakeFluidBikerunPerhour":null,"intakeFluidBikeTotal":4950,"intakeFluidBikePerhour":null,"intakeFluidRunTotal":0,"intakeFluidRunPerhour":null,"intakeCaffeineOverallTotal":400,"intakeCaffeineOverallPerkilogram":5.33,"intakeCaffeineBikerunTotal":350,"intakeCaffeineBikerunPerkilogram":4.67,"intakeCaffeineBikeTotal":350,"intakeCaffeineBikePerkilogram":4.67,"intakeCaffeineRunTotal":0,"intakeCaffeineRunPerkilogram":0,"intakeRelativesodiumOverall":1272,"intakeRelativesodiumBikerun":null,"intakeRelativesodiumBike":null,"intakeRelativesodiumRun":null},"athleteProfile":{"favouriteProductIds":["5670719848598","7590864945302","7489752039574"],"socialMediaImage":{"fixed":{"src":"//images.ctfassets.net/428xzyjdw7rf/5GXAcePrqC7dutpklM3HCU/8f3666281e19b42c8e7e6c994ba41ff3/resized-ezgif.com-gif-maker.webp?w=800&q=50","width":800,"height":800}},"flagIcon":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/164OvjHd6EVqXkYGfHzn1f/3ad5dd08387bc75d3dca9733b0a82810/US.svg"}},"facebookHandle":"https://www.facebook.com/borstelmann","twitterHandle":null,"instagramHandle":"https://www.instagram.com/johnborstelmann/","stravaProfile":"https://www.strava.com/athletes/11100173","linkedInProfile":null},"matchedProducts":{"nodes":[{"id":"Shopify__Product__gid://shopify/Product/7590864945302","shopifyId":"gid://shopify/Product/7590864945302","title":"Carb 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