{"componentChunkName":"component---plugins-precisionhydration-src-templates-enhanced-entry-index-jsx","path":"/athletes/case-studies/other/simone-maier/07-09-2024/","result":{"data":{"entry":{"index":450,"athleteFirstName":"Simone","athleteLastName":"Maier","athleteSlug":"simone-maier","athleteGender":"Female","athleteSkill":"Professional","athleteAgegroup":"FPRO","athleteImage":null,"raceStrava":null,"raceDate":"2024/09/07","raceToplevelSport":"Other","raceSecondlevelSport":"Multisport","raceSportSubcategory":"Wulong Mountain Quest","raceImportance":null,"raceCity":"Wulong","raceCountry":"China","raceStarttime":"09:00","raceImages":null,"raceImageCredits":null,"raceYoutubeId":null,"raceConditions":"Very Hot and Humid","racePrecipitation":"No Rain","raceTempMin":25,"raceTempMax":40,"raceTempAvg":30,"raceHumidity":75,"raceHeatindex":null,"raceDistanceOverall":197.4,"raceDistanceSwim":null,"raceDistanceBike":null,"raceDistanceRun":null,"raceElevationOverall":null,"raceElevationBike":null,"raceElevationRun":null,"racePosition":1,"raceResult":"1st","raceTimeOverall":65467,"raceTimeSwim":0,"raceTimeBike":0,"raceTimeRun":0,"raceNormalisedPower":null,"intakeConfidence":2,"intakeSodiumRating":"Green","intakeCarbRating":"Green","intakeFluidRating":"Green","intakeCaffeineRating":"Amber","intakeRelativesodiumRating":"Green","intakeSodiumRecco":"800-1200","intakeCarbRecco":75,"intakeFluidRecco":"500-1000","intakeBeforeCarb":"TRUE","intakePreloadCarb":"TRUE","intakePreloadSodium":"TRUE","intakePreloadCaffeine":"TRUE","statsSodiumConcentration":null,"statsCrampRating":null,"statsCrampComments":null,"statsGiRating":10,"statsGiComments":null,"statsPee":null,"statsPeeComments":null,"statsEnergyRating":8,"statsEnergyComments":"It’s tough to do four days of extreme, intense racing. I struggled the first day because I got my period, but I kept feeling better day by day and had probably the most energy on the fourth day.","statsHydrationRating":6,"statsHydrationComments":"I’d rate my hydration on the first three stages a 9 but the last stage was really bad. I definitely didn’t hydrate well at all and didn’t pee until 10pm that night. I should have carried more fluid, but it’s a hard thing to do because it’s more weight to carry. I did learn a big lesson not to save on fluid though.","statsRaceSatisfaction":8,"statsBeforeRaceMenu":"[\"500ml x PH 1500 (Drink Mix)\",\"500ml x Plain water\",\"1 x Coffee\",\"1 x Radix breakfast meal\"]","statsPreRaceMenu":"[\"400ml x Plain water\",\"4 x PF 30 Gel\"]","statsRaceBikeMenu":"[\"250ml x Plain water\",\"1L x PH 1000 (Drink Mix)\",\"5.5L x PH 1500 (Drink Mix)\",\"19 x PF 30 Gel\",\"4 x PF 30 Caffeine Gel\",\"4.6L x PF Carb & Electrolyte Drink Mix\",\"1L x Cola\"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"Simone knew that in order to tackle the unique challenges of Wulong Mountain Quest, including kayaking, running, rafting, mountain biking and other adventures, she would need a robust fueling strategy before, during and after each stage. Across the four days of racing, [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/) were her main source of carb, consuming one in the [10 minutes before](https://www.precisionhydration.com/performance-advice/nutrition/reactive-hypoglycemia-and-what-and-when-to-eat-immediately-before-exercise/) each stage and then several during the event. Alongside the [gels](https://www.precisionhydration.com/products/pf-30-gel/), she trickled in [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/) in some of her bottles to make sure she was always getting *something* in her system. Simone took advantage of some downtime with two bus rides during the middle of stages one and three by topping up her fuel and hydration to stay on track with her targets. It paid off, as her energy kept *improving* overall day-to-day, and meant she was able to spare some [gels](https://www.precisionhydration.com/products/pf-30-gel/) and [chews](https://www.precisionhydration.com/products/pf-30-chew/) for her teammate on day four! Despite high intensity bouts throughout the race, she kept GI comfort at a 10/10, which is a big testament to her recent efforts with [gut training](https://www.precisionhydration.com/performance-advice/nutrition/how-to-train-your-gut/), as she’s struggled with stomach issues in the past. After each stage, she and her teammates consumed a [carb-rich meal](https://www.precisionhydration.com/performance-advice/nutrition/post-exercise-carbohydrate-recommendations/) to restock glycogen stores and prepare for the next day.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"[Cramping](https://www.precisionhydration.com/performance-advice/hydration/how-to-get-rid-of-leg-cramp-why-do-i-suffer-from-cramp/) has been a challenge for Simone in the past, and although she noticed one start to come on during rafting, she put this down to the awkward positioning and stuck to her fuel and hydration plan. Thankfully, the cramp dissipated and didn’t impact her overall performance. Her fluid and sodium intake met the recommendations for her losses, which she achieved through [PH 1500 (Drink Mix)](https://www.precisionhydration.com/products/ph-1500-electrolyte-drink-mix/) and [PF Carb & Electrolyte Drink Mix](https://www.precisionhydration.com/products/carb-electrolyte-drink-mix/), always sipping on something and taking larger drinks when the logistics of this adventure race allowed. Applying the [preloading strategy](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/) between each stage helped to promote [recovery and re-hydration](https://www.precisionhydration.com/performance-advice/hydration/how-to-rehydrate-quickly/) before starting the next bout of racing, attenuating the fluid deficit being accumulated over the four days. Although the weather was humid the whole time, it wasn’t scorching until day four, when it reached 40℃ and was also the longest day! Because of this jump in temperature, Simone didn’t have quite enough hydration on board and felt dehydrated by the final hours. Carrying fluids in multisport races is tough when you don’t have access to refills and conditions change dramatically, but as Simone noted, she wished she would’ve sacrificed the lighter weight for a better hydration status on the hot day.","commentsCaffeineOverall":"The [benefits of caffeine](https://www.precisionhydration.com/performance-advice/hydration/when-should-you-use-caffeine-during-exercise/) for endurance performance include masking fatigue and reducing perception of effort, both things that Simone and her teammates needed over the four tough days. While her intake fell above the [scientific recommendations](https://www.precisionhydration.com/performance-advice/nutrition/how-much-caffeine-should-athletes-use/), this number was her total over the four days. Looking closer at each stage, she was in the ideal range on stage two and stage four through two [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) and a bit of cola. She noted the dosage helped boost her energy levels without giving her any negative side effects, as she’s had this problem when overdoing caffeine in the past. For future multi day races, she can employ the same strategy but keep the option of including caffeine on the other days if she feels she needs it.","commentsAthlete":"Overall I’m super happy with my fuelling and hydration before, during and after the 4 days of racing in extreme conditions. I didn’t come into this race at 100% – not even 80% – because I’ve had a foot injury that put me out of running completely for 3 months. But I’m super happy with how I and my teammates performed, especially coming away with a victory. I’m not extremely satisfied just yet, but I hope I can use this race as a great training block for our upcoming New Zealand summer season.","commentsFuture":"Simone is no stranger to [multisport](https://www.precisionhydration.com/athletes/case-studies/other/simone-maier/09-02-2024/) adventure challenges, and knows the importance of staying on top of fuel and hydration the entire time. Considering the high intensity and logistics of each stage, she did an incredible job taking in frequent doses of fuel and electrolytes to put her strategy into action and reap the benefits of sustained energy levels. Especially in the heat of Wulong, her fluid and sodium intake were crucial to help her stay hydrated and claim the overall win with her team. It appears that she’ll have *more* opportunities to showcase her expertise and consistent race nutrition strategies, as she said… “Looks like I’m not hanging up my shoes after all just 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