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I was able to pedal through these, but they progressively got worse throughout the race into the worst cramping I have ever experienced. During the ride I didn’t need to pee at all and think as it got warmer later on I probably could have drunk more.","statsRaceSatisfaction":7,"statsBeforeRaceMenu":"[\"750ml x Black coffee\",\"2 x Slices of sourdough with butter and jam \",\"1 x Bagel with peanut butter\",\"750ml x PH 1000 (Drink Mix) with additional electrolyte drink mix (760mg sodium)\"]","statsPreRaceMenu":"[\"1 x PF 30 Caffeine Gel\"]","statsRaceBikeMenu":"[\"600ml x PH 1000 (Drink Mix) with 30g x PF Carb Only Drink Mix \",\"600ml x PH 1500 (Drink Mix) with 30g x PF Carb Only Drink Mix\",\"5 x PF 30 Caffeine Gel\",\"1.5 x PF 30 Chew\",\"2 x Energy chew packet with electrolytes (46g carb, 300mg sodium)\",\"900ml x PH 1500 (Drink Mix) with electrolyte drink mix (60g carb, 1140mg sodium) \",\"50ml x Cola\",\"600ml x Energy drink mix (40g carb, 760mg sodium) \"]","statsRaceRunMenu":null,"commentsFuelingBike":null,"commentsFuelingRun":null,"commentsFuelingOverall":"After winning the Gravel Worlds earlier in the 2023 season, John was looking to replicate his fueling strategy and energetic performance in Bentonville, Arkansas. He successfully carb-loaded, and topped up his energy reserves right before the race, during which he averaged an impressive ~110g of carb per hour via a mixture of solids, gels and liquid fuel sources. This variety provided differing textures and was tolerated well by John who was able to rate his gastrointestinal comfort a perfect 10 (out of 10). Unfortunately John’s cramping hindered his performance on the day, however credit to his fueling strategy, he felt he had the energy to finish the race on the podium had these cramps not occurred.","commentsHydrationBike":null,"commentsHydrationRun":null,"commentsHydrationOverall":"With an average intake of ~541ml fluid per hour while riding at such high intensity for nearly five hours with temperatures peaking at 27ºC / 81ºF, it’s unsurprising that John felt he could have done with increasing his fluid consumption towards the end of the race. In similar weather conditions to his previous race, John replaced ~750ml of fluid per hour and reported less urge to drink any additional fluid. This, alongside muscular fatigue and the intensity of John’s continuous neuromuscular output, are likely to be the major contributing factors to his cramping. John also replaced over 500mg of sodium *more* in each litre of fluid that he drank during the race, than the concentration he loses in his sweat which may explain his craving for extra fluid at the end of the race.","commentsCaffeineOverall":"John may have slightly overdone his caffeine intake during this race, which could be another contributing factor to the onset of cramping. When considering the contribution from the ~750ml of coffee that he had with breakfast, it’s likely that John actually consumed close to 10mg of caffeine per kilo of bodyweight, which the science suggests would have had no more ergogenic benefit than had he stopped at 6 mg/kg. In future races of this length and intensity he may want to consider swapping a couple of his [PF 30 Caffeine Gels](https://www.precisionhydration.com/products/pf-30-caffeine-gel/) for some original [PF 30 Gels](https://www.precisionhydration.com/products/pf-30-gel/).","commentsAthlete":"I had to put in a lot of solo efforts off the front during this race, which almost brought me home with the leaders. My effort netted me P6 and the worst cramps I’ve ever dealt with in a bike race. I’m satisfied to have emptied the tank on the last race of the year. Maybe I’ll race it smarter next time. Or not…","commentsFuture":"While John nailed his fueling strategy for this race by crushing his hourly carb target, his hydration strategy could have been improved slightly by taking on some more fluid, which would have in turn reduced both his level of dehydration and average relative sodium concentration. 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