Hi Chris,

It's been 4,826 days since we co-founded PF&H and I can safely say that Saturday was one of my highlights.

We had the privilege of crewing six ultrarunners as they smashed their goals at the 100-mile Western States Endurance Run.

Here are 5 insights you can take away from their epic performances... 

1. Pre-race planning is key 📝

Preparing for ultra-distance endurance races requires a meticulous level of planning. 

We worked with each athlete during their crew briefings to map out exactly what race nutrition they'd need at every aid station. Jonny never misses an opportunity to get his clipboard out... 😉

A solid plan means everyone can wake up on race morning and confidently execute their role, despite the 3.30am alarm... 

In the same way that triathletes practise transitions, ultrarunners and their teams are increasingly recognising the importance of getting through checkpoints as efficiently as possible.

Out on course, the aid stations resembled Formula 1 pit lanes. 🏎️  

Everyone in the crew knew their specific role, whether that was replacing ice bandanas, restocking vests with fuel and electrolytes, or peeling off sweat-soaked socks... 😷

2. You've got to know your numbers (and hit them 🎯)

Our Sports Scientists worked closely with 'The Magnificent Six' to refine their race nutrition strategies in the build-up to WSER.

Click the athlete's name below for a case study on how they executed their plan on the day... 

Hayden Hawks - 14:24:31 - 3rd 🥉

Hayden used a 'decoupled' strategy en route to going 83 minutes faster than when he took silver in 2022. It was the 4th-fastest time ever.

Dan Jones - 14:32:29 - 4th

Dan strategically used PF 30 Caffeine Gels to keep his energy levels high as he finished one place higher and 50 minutes faster than in his debut last year. 

Caleb Olson - 14:40:12 - 5th

Caleb, who had a Sweat Test two days before the race, nailed the relative sodium concentration of his intake as he clocked a maiden WSER time that would've won 46 of the previous 48 editions. 🤯 

Tyler Green - 15:05:39 - 7th

Tyler was the only athlete to use some 'real foods' as he broke the master's course record by 36 minutes. 

Chris Myers - 15:18:25 - 10th

Chris kept flavour fatigue at bay by using a combination of PF&H products and duly clocked a debut WSER time that was the 27th fastest of all-time. 

Lauren Puretz - 18:52:25 - 13th female

Lauren battled gastrointestinal issues in the heat to dig in and claim a coveted silver buckle. 

Our athletes got the vast majority of their energy and hydration needs from sports nutrition products, which wasn't always the traditional method for fueling 100-mile races.

But, as we've seen in the pro cycling peloton, this is increasingly how the very best athletes fuel and hydrate.

Have you got what you need to perform at your best, Chris?

3. You need to keep your cool 🧊

Temperatures soared as high as 36°C (97°F), so staying hydrated and keeping cool was crucial. 

The athletes employed a variety of cooling techniques, including making the most of the famous river crossing...

I've written about whether it's more effective to dump water over your head or drink it when you're trying to stay cool in the heat.

4. The best in the world are pushing each other to new levels

Despite the heat, the first 10 men clocked times within the fastest 27 WSER finishes ever and the first six women ran their way into the top-10 fastest female times. 

Motivational trail-side signs perhaps contributed to some aggressive pacing strategies... 😅

Ultrarunning is largely an individual pursuit once you're out on the trails, but there's no doubt that the athletes pushed each other on. 

Regular training partners, Hayden and Dan, worked together throughout the day... 

Runners are allowed to have one pacer at a time accompany them after 62 miles and Minty's stint pacing Caleb was a topic of conversation on the Singletrack podcast [90 minutes in]...

5. You'd be surprised at how much you've got left in the tank...

Such was the unforgiving pace, many of the athletes experienced new levels of suffering to get to the finish line.

After an injury-induced DNF last year, Hayden completed his comeback by taking 3rd in a sprint finish.

Yes, a sprint finish after 100 miles.

It's tradition for the crew to run the final mile with their athlete and Ricky ran a 5:50 when trying (and failing) to keep up with Hayden (who went 5:30!)... 😱

How was today's WSER email?

😍 Wonderful | 🙂 Solid | 🤷‍♀️ Erratic | 🤬 Rubbish

Here's to the next 4,826 days helping athletes nail their race nutrition... 🤙

Cheers 🍻

Andy