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This is particularly important in marathon canoeing, where in-race fueling opportunities are limited and logistically difficult to manage.\n\nThe European Championships provided a valuable test of Philip’s evolving strategy, particularly with back-to-back days. Ahead of a 5pm race start, he treated fueling as a two-day process, beginning with a [carb load](https://www.precisionhydration.com/performance-advice/nutrition/how-to-carb-load-before-a-race/) on Thursday, followed by three carb-rich meals on race day, supplemented with easily-digestible snacks and drinks to maximise glycogen stores. With each race lasting around two hours, [scientific evidence](https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/) supports the benefits of consuming carbohydrates whilst paddling to maintain intensity and delay fatigue. Philip applied this by using two drinks bags, starting with a more concentrated [PF Carb Only Drink Mix](https://www.precisionhydration.com/products/carb-only-drink-mix/) bag before picking up a bag containing [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/). This was a higher carb intake than he’d raced with before, and it paid off. Not only did it support his successful U23 title defense, but also helped power a strong performance in the senior field the next day where he placed fourth.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"Developing and executing a hydration strategy has been another key focus for Philip this season, especially as so many of his races take place in warm, humid conditions like those in Portugal. With limited chances to drink during races lasting two hours, effective [preloading](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/) and maximising hydration status before getting on the water is essential. To prepare for his evening race start, Philip drank [PH 1500](https://www.precisionhydration.com/products/ph-1500-low-calorie-electrolyte-supplement/) within two hours of the gun going off, helping to increase his blood plasma volume and support thermoregulation in the heat. During the race, he maintained good hydration status by consuming nearly a litre of fluid from his two homemade drinks bags, which were both mixed to a [relative sodium concentration](https://www.precisionhydration.com/performance-advice/hydration/precision-hydration-packaging/) of 1000mg of sodium per litre. These bags, designed from catheter bags and duct tape, hang around Philip’s neck with a tube attached, allowing him to drink hands-free while paddling at race pace.","commentsCaffeineOverall":"Philip took one [PF 30 Caffeine Gel](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) 20 minutes before the start, giving him 100mg (~1.2mg/kg) going into the race. This dose may have helped support alertness and concentration, but given the [recommendations are more than double this dose](https://www.precisionhydration.com/performance-advice/nutrition/using-caffeine-before-exercise/) it’s something Philip could look to optimise further in the final hour before races. That said, with a late race start the following day, he had to carefully balance the potential impact of caffeine on sleep, a sensible consideration when racing on back-to-back days.","commentsAthlete":"It was the perfect weekend, and I’m really happy to have defended my European title for the third time!","commentsFuture":"Philip’s performance in Portugal showcased just how far his pre-, during- and post-race nutrition strategy has come this season. His strong carb, sodium and fluid intake helped him retain his U23 European title, whilst his effective rehydration and refueling strategy supported his impressive 4th-place debut senior performance the next day. We’re excited to see where continued implementation and refinement of the strategy can take Philip in the 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