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Supplement Schedule for the COMRADES Marathon: 89 kms (56 miles!)

Take a peek here for more info on this challeging 89 km marathon

The supplements you will need for this race:

• One EnduraShake for a “breakfast” before the start, "during" liquid meals, a recovery drink, and a carboloader (3 days before). Easy on the gut and pre-digested, EnduraShake will keep you going for hours on end!

• 10 x GELS: Logistically, gels are more practical to run with a water bottle filled with your sports drink. If you decide on gels, you will need about 10. Because of the longer distance of the Comrades Marathon (89km/56miles), the spacing of the gels should change from the standard recommendation which is one gel every 10 kms to one gel every 8-9 kms. Pace & Power recommends PowerBar gels, GU Gels and Hammer Gels - We stock all!

• 1-2 Packs of Joobies. These are brilliant for fast electrolytes and energy - especially if you're running in heat or if you tend to cramp. Also, if you cannot stomach energy gels and wish to run on water alone, you can simply eat 3 Joobies per hour, but you'll need to combine the Joobies with the prescribed dose of EnduraShake. Regardless of whether you use gels or Joobies, remember to keep hydrating at a rate of approximately 600-750 mls per hour - that is, about 200mls every 15-20 minutes (more if you weigh over 90kgs). Remember to take your EnduraShake beforehand as the Glycaemic Index (GI) of the EnduraShake is extremely low and so will keep your blood glucose levels rock solid for 42 kms!

• Optional: 1 or 2 Bars - Preferably a combination of carbohydrate and some protein: RedBars or MULE or Powerbars. We stock all!
  

• 1 tub Glutamine – for fast recovery! Start on this now and use daily after training and take as part of your carbo-loading regime.

• 1 Mark 11 Shammy Cream or Milking Cream– to prevent chaffing. We stock both!

• 1 bottle Solgar Cal Mag Zinc (Optional - Only if you have a history of cramping)

• Ester C1000 mgs (Optional - If your immune system is a bit dodgy – start on this now)

• Omnium by Solgar – (Optional - An advanced phytonutrient-rich multivitamin and mineral formula - start on this now)

• Solgar's Advanced Multi-Billion Dophilus - One of the BEST supplements you can take for a strong immune system!
  

Carbo-Loading: PER DAY: Starting 3 days before:

Eat good quality foods with an emphasis on more carbohydrates from the earth – such as potato, rice and oats. Good quality proteins – such as chicken, lean red meat and fish. Include “healthy fats” – olive oil, sunflower seeds, flaxseed oil and avocado.

During the final 3-5 days leading up to the event … include 3 scoops of EnduraShake – in 3 divided doses throughout the day: Mid-morning, mid-afternoon and before bedtime. If you weigh less than 60 kgs, then 2 servings (not 3) of EnduraShake usually suffices for carbo-loading, however, regardless of what you weigh, we still recommend that you take that last scoop at night on the very last night before the event.

Most people find that 3 scoops spread throughout the day is a good carboloading approach.

However, if you’re extremely lean and intend racing hard and fast, you may wish to increase your EnduraShake carboloading to 6 scoops (that is 2 scoops per serving instead of 1), also in 3 divided doses: Mid-morning, mid-afternoon and before bed.

EnduraShake is always taken in water. It does not contain stimulants and so, will not keep you awake. Even the "Cappuccino Express" contains no caffeine.

Carboload with EnduraShake: Mixed in 200-400mls water

• 10h00: 1 (or 2 Scoops if you're very lean) of EnduraShake in 200 mls (or 400 mls) water

• 15h00: 1 (or 2 Scoops if you're very lean) of EnduraShake in 200 mls (or 400 mls) water

• Before Bedtime: 1 (or 2 Scoops if you're very lean) of EnduraShake in 200 mls (or 400 mls) water

For additional liquid and electrolyte loading during the few days leading up to the Comrades:

• Sip one to two 750ml bottles of EnduraPower,  GU Brew / PowerBar Endurance/ IsoActive/ Heed / FIT during the day

• Solgar’s Cal Mag Zinc – 3 tablets per day – before bedtime- This is important if you're traditionally a "cramper"
  

• Slightly increase your salt on your foods - particularly if you sweat a lot and your sweat is quite salty

• 2 x Solgar’s Omnium – an advanced phytonutrient-rich multiple vitamin and mineral formula – start on this now!

• 1 teaspoon Glutamine per day. Start on this now. This should be used on a daily basis to hasten muscle repair and recovery!

• 1-2 x Solgar's Advanced Multi-Billion Dophilus for a strong immune system!
  

The Night before the Start:

• Eat a balanced meal containing higher "earth" complex carbohydrates, together - such as potatoes, rice etc with quality proteins, vegetables and healthy fats

• Lightly increase the salt on your foods

• 1 scoop (or 2 if you're very lean) of EnduraShake in 200mls (or 400 mls) water before bedtime. Most people find that one scoop for the bedtime dose is sufficient.

• 1-3 of Solgar’s Cal Mag Zinc formula.

• 1-2 Omnium

• 1 Ester C 1000mgs

• 1 teaspoon Glutamine

• 1 x Solgar's Advanced Multi-Billion Dophilus

On the morning of the Race:

• Your “usual” Breakfast: Don’t change anything, select foods that your body is accustomed to racing on – such as oats, bananas, toast etc.
  

• Approximately 45 to 60 minutes before the start, take 2 scoops of EnduraShake with 400mls water - No matter how much you weigh, take 2 scoops. This will carry you for up to 42 kms - at which point, you should take another 2 scoops to fuel you for another 42 kms - so leave 2 scoops of EnduraShake (in 400 mls water) at your Running Club's tent for you to pick up and drink at around the half-way mark.
  

• On the morning of the race, remember to apply your Mark 11 Shammy Cream or Milking Cream if you tend to chaff. We stock both!

Just Before the Start:

• 250mls - 500mls of your favourite sports drink - EnduraPower /  GU Brew / PowerBar Endurance/ IsoActive / Heed/ FIT. Drinking fluid pre-race is a great way to pre-hydrate. Note that strong coffee (caffeine) on the morning of the event will increase urine production, which can be exacerbated if the morning is chilly.
  

OR:

• If you're concerned about urine production just before the start, then rather take ONE GU Gel/ PowerBar Gel/ Hammer Gel with a few mouthfuls of fluid, about 5 minutes before the start.
  

DURING:

• Consume one Gel - GU / PowerBar Gel or Hammer Gel at the start, then one gel every 40 - 45 minutes, or every 8-9 kms – (whichever comes first) …Do not wait until you begin to feel tired before taking your next gel: Consume your gel on time – regardless of how you feel…

• (Optional): In addition, to top up your electrolytes, take one Joobie every 1.5 to 2 hours throughout the event

• Per hour: Drink approximately 400-750mls of water per hour. Note that the gut empties FASTER if you place more fluid in it.
  

OR:

• If you prefer to race on your favourite sports drink, (EnduraPower / GU Brew / PowerBar Endurance Isoactive / Heed / FIT), make sure that you consume 400 to 750mls per hour, and possibly, in addition, one energy gel (GU / PowerBar Gel/ Hammer Gel) every 2 hours – especially in the second half of the race.

OR:

• If you cannot stomach gels, but still wish to run on water alone, simple eat 3 Joobies per hour. Keep hydrating with approximately 600-750 mls per hour. Joobies must be used in conjunction with the EnduraShake as the latter is an extremely low GI formulation, keeping your blood glucose rock solid for up to 4 hours or 42 kms.
  

• At 40-42 kms: Take 2 scoops of EnduraShake with 400mls water. Leave 2 scoops of EnduraShake (in 400 mls water) at your Running Club's tent for you to pick up and drink at around the half-way mark.

And afterwards for recovery…

Immediately after completing the race…

• To hasten recovery… Studies have shown that taking a liquid blend of high carbohydrate and partially digested proteins within the first 30 minutes of completing the race, hastens recovery and reduces DOMS (Delayed Onset of Muscle Soreness)….so consume one FULL serving of EnduraShake immediately after in 400mls water….

• In addition, drink a waterbottle of ENDURAPOWER / GU Brew / PowerBar Endurance/ Heed / FIT
  

• One teaspoon Glutamine

About ENDURASHAKE:

• A predigested Race Food for ultra-distance events easy on the stomach - Absorbs ultra fast! Keeps you going for hours – No Munchies!

• Complex carbs that help stabilise blood glucose levels

• Top quality protein blend

• 4500mg Glutamine to assist with fast recovery!

• EnduraShake: One tub: 2 kgs containing 20 servings

The BEST High-Performance, Best Tasting Endurance Food Around!

Available in Delicious Vanilla Adventure, Strawberry Smoothie and Cappuccino Express.

Easy to Mix – NO BLENDER required!

JOOBIES!

An ENERGY joob-joob!
walk, run, swim, cycle, row, sprint, catch, jump....
COMPETE!!!
Packed full of electrolytes, lactic acid buffers and carbohydrates!
Take one with your favourite sports drink every 2 hours to prevent cramping!

Or...if racing on water alone, eat 2-3 YUMMY slices per hour

• Electrolytes
• Acid Buffering Agents
• Vegetarian
• Preservative free
• Natural colour
• Individually Wrapped

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9 Days – over 900 kms of MAGICAL Mountain Biking!

Old Mutual joBerg2c

A mountain-biker’s delight: The ride across the heart of South Africa! Starting from the south of Johannesburg, through beautiful farms, peaceful country roads and magnificent single track! With breath-taking views throughout - from the Drakensberg all the way down to the gorgeous and friendly coastal town of Scottburgh. An experience not to be missed!

With special thanks to the Old Mutual joBerg2c page:

http://www.joberg2c.co.za/Default.aspx

The Route: http://www.joberg2c.co.za/DisplayLink.aspx?group=About%20the%20Race&name=Route

Supplement Schedule for the joBerg2c:

YOUR joBerg2c SHOPPING LIST: (Per rider)

§ 2 tubs of EnduraShake – Race endurance food - Nutrition variety is key over 9 gruelling days! Use EnduraShake as a loader before, breakfast before, a “during-event” food and afterwards for recovery…Suggestion: Choose 2 different flavours for variety. Flavours include: Vanilla Adventure, Strawberry Smoothie, Cappuccino Express!

§ 2 tubs of EnduraPower: You’ll need at least 60-65 hours worth of energy with you (that is, carbohydrate and electrolytes). This can be in the form of your favourite powdered sports drink or energy gels – so make sure that you have up to 60-65 x 750mls worth of mixed sports drink or 60-65 gels; or you can split it: You can use half sports drink and half gels. Take one gel every 45 minutes when riding on water alone.

If you like to ride on water, we have designed a “flavour” of EnduraPower drink called "Neutral Quench". This has NO added flavour or colourants: It tastes like drinking a tall glass of ice cold water with a piece of lemon in it!

Many riders find that most sports drinks eventually become too sweet and so they end up either watering them down, or drinking too little and subsequently having problems with dehydration, cramping or “running out of steam”. Neutral Quench has no added flavour or colourants… and so, it tastes rather like a glass of ice water, with a piece of lemon in it (not lemonade, which is sweet). "Neutral Quench" is not sweet - You can literally ride on it for hours on end and for days at a time! We obviously do have flavours available (Zesty Berry and Tangy Tangerine/Naartjie) but most cyclists prefer to get themselves one "Neutral Quench' and one proper flavour. They then use the 2 together – splitting the number of scoops in their tripper/waterbottles between the Neutral and one flavour. In this way, you can adjust the flavour up or down according to personal preference. As long as you keep to the correct number of scoops per litre, how you distribute it between flavour and non-flavour is up to you. Many cyclists use an 80:20 ratio of "Neutral Quench" to one of the flavours.

Since the "neutral quench" contains no colours, it will not stain your tripper nor will you get a mucous build-up/slimy mouth that often occurs from colourants and flavours. It is deliciously REFRESHING. You can race on it literally for hours and for days on end! When enjoy the taste of your drink, you will be more inclined to hydrate at the correct rate

Hydration Rate:

You should drink approximately 750mls of EnduraPower per hour. EnduraPower contains significant amounts of electrolytes including sodium, so there is no risk of hyponatraemia (water intoxication/over-hydration)

So plan as follows:

§ 2 Tubs of EnduraPower (2 kgs which makes 30 litres) – Available in Berry, Tangerine, and Neutral Quench.

OR:

§ 1 tub EnduraPower AND approximately 25-40 gels. It's best to take along extra gels if you intend to increase your intake of gels after the half-way mark of each day (Gels may be taken in addition to your drink), and also if you’re going to follow the recommendation of taking a gel at the start of each day. Recommended Gels: GU / Roctane and PowerBar gels. We stock both!

Plus:

§ 6-8 Packs of Joobies - an energy "Joob" packed full of electrolytes, lactic acid buffers and carbohydrates! If racing on your favourite sports drink, you can top up your electrolyte content by taking one Joobie every 1.5 to 2 hours during the event. If you feel a cramp starting, eat 2 Joobies immediately and then keep hydrating with your sports drink at a rate of 750 mls water per hour. In addition, if you want a fast finish, eat a Joobie about 30 minutes from the end. You can also replace electrolytes after each day's ride by eating a Joobie immediately afterwards and keep hydrating with water or finish off what is left in your tripper.

§ 1 x Mark 11 Shammy Cream or Milking Cream - to prevent chaffing and saddle sores – We stock both!

§ 1 x Solgar Cal Mag Zinc (To prevent cramping)

§ 1 x Glutamine – For fast recovery: add one teaspoon to your sports drink or to your EnduraShake after each day's riding.

Optional:

· 1 x Pace Buffer (Optional – only for the Racing Snakes - if you’re intending to go for a Personal Best)

· Approximately 10-12 Powerbars or Red Bars.

And if your immune system is a bit dodgy:

· 1 x Solgar Omnium

· 1 x Solgar’s Multi Billion Dophilus

1 x Ester C 1000mg – if you’re fighting or preventing colds and flu.

1 x Citricidal - This is great for nuking a sore throat, stomach bugs, and you can add a few drops in your tripper each night to nuke any bacteria that is lurking in it! Tastes bad, but really works!

All the above formulas can be obtained from Pace & Power. And yes, we do offer deliveries. We supply all over SA.

Carbo-Loading: PER DAY: Starting 5 days before:

Consume good quality foods with an emphasis on more complex carbohydrates – such as potato, sweet potato, rice and oats. Eat good quality proteins – such as chicken, lean red meat and fish. Include “healthy fats” – olive oil, sunflower seeds, nuts, flaxseed oil and avocado.

During the final 3-5 days leading up to the event … include 3-6 scoops of EnduraShake – in 3 divided doses throughout the day: If you’re extremely lean and intend racing hard and fast, use 6 scoops instead of 3, also in divided doses

Carboload with EnduraShake: Mixed in 200-400mls water

· 10h00: 1 (to 2) Scoops EnduraShake in 200 mls to 400 mls water

· 15h00: 1 (to 2) Scoops EnduraShake in 200 mls to 400 mls water

· Before Bedtime: 1 (to 2) scoops EnduraShake in 200mls to 400 mls water

For additional liquid and electrolyte loading, one to three days before the event:

§ Sip one to two 750ml bottles of EnduraPower, / GU Brew / PowerBar Endurance / FIT during the day

§ For extra electrolyes, eat 1-3 Joobies throughout the day

§ 1 teaspoon Glutamine

§ Solgar’s Cal Mag Zinc – 3 tablets per day – before bedtime

§ Slightly increase your salt on your foods - particularly if you sweat a lot and your sweat is quite salty

§ 2 x Solgar’s Omnium – an advanced phytonutrient-rich multiple vitamin and mineral formula

§ 1 x Solgar's Ester C 1000g

§ 1 x Solgar’s Multi Billion Dophilus

Each Night before the Start:

§ Eat a balanced meal containing higher carbohydrates, together with quality proteins, vegetables and good fats

§ Lightly increase the salt on your foods

§ 1 Scoop EnduraShake in 200 mls water before bedtime

§ 1-3 of Solgar’s Cal Mag Zinc formula.

§ 1 teaspoon Glutamine

In the Morning:

§ Your “usual” Breakfast - don’t change anything – select foods that your body is accustomed to racing on – such as oats, bananas, toast, muesli etc.

§ Approximately 45 minutes before the start, take 2 scoops of EnduraShake with 400mls water

§ Apply your Shammy Cream or Milking Cream – We stock both!

Just Before the Start of Each Day:

§ 250mls - 500mls of your favourite sports drink - EnduraPower / GU Brew / PowerBar Endurance/ FIT

OR:

§ ONE GU/ PowerBar Gel/ Roctane with a few mouthfuls of fluid

During: How much of my Sports Drink should I consume?

§ Every hour: Sip approximately 750mls per hour (More if you weigh more than 90kgs and up to 1 litre per hour if you’re more than 100kgs) of your favourite sports drink – EnduraPower, / GU Brew/ PowerBar Endurance/ /FIT - 750mls per hour.

TIP: Most multi-day event riders are now using the "Neutral Quench" in their trippers and either the Berry or Tangerine in their water bottle. In addition, many cyclists like to adjust the flavour to their personal taste by using the "Neutral Quench" as a base and adding just a tiny bit of the flavour drink to their water bottles or trippers. In this way, you can adjust the sweetness rather a "volume control". When enjoy the taste of your drink, you will be more inclined to hydrate at the correct rate…

§ Eat a Joobie every 1.5 - 2 hours during the event

How to take your Energy Gels during the Cycle:

Take ONE gel at the start….then…

Option 1: Gels with water alone:

§ If you prefer to ride on water alone, make sure that you consume one gel every 40 - 45 minutes GU / PowerBar /Roctane gel. Most of the modern Gels are not quick boosters, so they need an “overlap” time – usually of about 5-10 minutes. So do not wait until you begin to feel tired before taking your next gel: Consume your gel on time – every 40-45 minutes regardless… Continue drinking water at a rate of approximately 750mls per hour.

Option 2: Gels in conjunction with your sports drink:

§ Every 2 hours: Take one energy gel -GU / PowerBar Gel /Roctane every 2 hours in addition to your energy drink – this becomes especially important after 4 hours….

FOOD! What to eat? The BEST is EnduraShake

Race Food Every Day: At approximately 3 to 3.5 hours

§ 2 Scoops of EnduraShake in 400mls water (that is, approximately every 3-4 hours – usually at the half way mark)

§ Possibly a bar - PowerBar or a REDBAR

§ Eat a Joobie every 2 hours during the event

What are Redbars and Powerbars?

These will give you the equivalent of 1-2 egg-whites worth of protein, a decent helping of low GI carbs, vitamins and minerals…Great tasting!

Other Foods:

§ Keep to foods that you have raced on before – never eat something for the first time in race…

§ Avoid simple sugars – including chocolates, biscuits, sweets etc (unless you are presenting with hypoglycaemia)

§ Avoid dairy during the event – milk, yoghurt etc – especially if you struggle with mucous and sinus allergies

§ Keep to low and medium GI carbohydrate (preferred choices are savoury – because everything else (gels/drinks etc) are sweet – so potato, sweet potato are popular choices.

§ Savoury and salty foods are favourites - lean biltong and salted nuts.

After each day…ENDURASHAKE IS A WINNER for RECOVERY for the next day’s racing!

Studies have shown that taking a liquid blend of high carbohydrate, high glutamine and partially digested proteins within the first 30 minutes of completing the race, hastens recovery and reduces DOMS (Delayed Onset of Muscle Soreness)

So take a serving of EnduraShake (2 scoops) in 400mls chilled water immediately afterwards to reload exhausted muscles with the right amount of nutrients for the next day's grueling work!

Continue with the following:

§ Sip one 750ml bottles of EnduraPower, / GU Brew / PowerBar Endurance / FIT or finish off what is left in your tripper.

§ Munch a Joobie for fast electrolyte replacement

§ Solgar’s Cal Mag Zinc – 3 tablets per day – before bedtime

§ Slightly increase your salt on your foods - particularly if you sweat a lot and your sweat is quite salty

§ 2 x Solgar’s Omnium

§ 1 x Solgar's Ester C 1000g

§ 1 x Solgar’s Multi Billion Dophilus

Before Bedtime…

§ 1-2 scoops of EnduraShake in water

What is ENDURASHAKE?

§ A predigested Race Food for ultra-distance events easy on the Stomach - Absorbs ultra fast!

§ Will keep you going for approximately 4 hours – No Munchies!

§ The complex carbs will help stabilise your blood glucose levels

§ Top quality proteins to assist with fast recovery!

§ M.C.T.’s - the “Performance” fatless fat – Prolongs your glycogen stores!

One tub contains 20 servings. Available in Delicious:

Strawberry Smoothie

Vanilla Adventure

Cappuccino Express

What is EnduraPower?

EnduraPower is a sports drink that maximises both fluid and carbohydrate uptake into the body. It addresses the fine balance between effective re-hydration, energy delivery, gastric emptying time and the restoring of blood glucose levels, all this without causing any gastric upset.

The electrolytes together with the addition of a higher sodium content may help prevent cramping whilst the added phosphates assists with the production of ATP, increasing oxygen transport in blood as well as acting as a major buffer in muscle tissue. The added glutamine is provided to assist with muscle repair and recovery. A small amount of caffeine is included to enhance athletic performance.

Three flavours: Berry, Tangerine (Naartjie) and "Neutral Quench" - which tastes like tall glass of ice water with a piece of lemon! Deliciously REFRESHING!!

2 kgs – makes 30 litres

§ Rapid and efficient hydration

§ Maintains stable blood glucose levels

§ Replaces essential electrolytes lost through sweat

§ Boosts performance

§ Delays fatigue

§ Hastens recovery

§ Contains lactic buffers

§ Great light taste, low sweetness!

§ No colourants in the “Neutral Quench” and “Lemon-Aid”

What are JOOBIES!?

An ENERGY joob-joob packed full of electrolytes, lactic acid buffers and carbohydrates!

Take one with your favourite sports drink every 1.5 to 2 to during a long gruelling event. To replace electroyles afterwards, simply munch on a Joobie immediately after you finish each and drink a big glass of water.

If you prefer to race on water alone, take 2-3 slices of Joobies per hour: Remember to the ultra-low GI EnduraShake at the start of the event and take a serving every 3.5 hours during an ultra event. …!

If you find yourself cramping during an event, eat 2 Joobies immediately and keep hydrating with water or your favourite sports drink.

• Carbohydrate Energy
• Electrolytes
• Acid Buffering Agents
• Vegetarian
• Preservative free
• Natural colour
• Individually Wrapped