The Roof of Africa - Hydration and Correct Supplementation
(Inthis pic: Doug Boake)
Correct nutrition for the Roof of Africa is crucial to having a good race – so here is a summary of what supplements to take for the Roof - how and when to use them:
Basically, it is a combination of EnduraShake, EnduraPower, Joobies, PowerGels, Pace-Buffer, L-Glutamine and PowerBar Gels or GU.
This is how they work for the Roof of Africa:
EnduraShake: This is a liquid food that is taken 45 to 60 minutes before the start of each day of the race; at each DSP; and then afterwards for recovery.
EnduraShake digests quickly and easily and so it does not “sit” in your stomach: You can drink it and race immediately without feeling bloated or full.
Each serving of EnduraShake contains significant amounts of amino acids as well as the perfect carbohydrate to protein ratio (3:1) for maximal sustaining energy and muscle recovery.
It is designed to stabilise blood sugar levels for approximately 3-3.5 hours – so it will keep most guys from getting hungry for that amount of time, at which point you’ll take another serving – that is, one serving every DSP.
You will notice that EnduraShake "kicks in" around 2-2,5 hours after you have had it, helping you significantly in the second half of each half. At the end of each day’s race, take another serving of EnduraShake for fast recovery for the next day. If you're totally knackered, take an addtional scoop before bedtime.
EnduraShake should also be used for carbo-loading 3 days prior to the Roof.
Carboload as follows:
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
More info on EnduraShake can be found here:
EnduraPower is the sports drink that should be used together with the EnduraShake. This drink is mixed into your tripper. EnduraPower is a high electrolyte, low GI carbohydrate drink containing powerful lactic acid buffers to deal with arm pump as well as L-Glutamine for recovery.
EnduraPower is ideal for racing in heat or in extreme endurance events – such as the Roof of Africa. Because the nature of the Roof is so intense, we have designed a “flavour” of this drink called “Neutral Quench” to deal with hydration issues: 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 Enduro Riders prefer to get themselves one "Neutral Quench' and one proper flavour. They then use the 2 together – splitting the number of scoops per litre between the neutral and the 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. Most Enduro riders 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.
You should drink approximately 750mls to 1 litre of EnduraPower per hour. If you weigh more than 100kgs, you can drink up to 1.2 litres per hour.
EnduraPower contains significant amounts of electrolytes including sodium, so there is no risk of hyponatraemia (water intoxication/over-hydration)
More info of EnduraPower here:
Joobies: These are BRILLIANT for a fast boost and are very good at preventing or stopping muscle cramps. They are packed full of electrolytes on a fast-acting transport system to deliver the electrolytes to those cramping muscles fast. In addition, they are great to have if you're tired, losing concentration and making technical mistakes because of fatigue.
Take one Joobie every 1-2 hours throughout the event, or if you’re dipping into low blood sugar or cramping, have one or two slices immediately.
Glutamine: For muscle repair and recovery. Take one teaspoon of pure L-Glutamine per day after training or racing. Start on this as soon as possible to assist with recovery - now in the weeks leading up to the Roof.
Pace-Buffer: To buffer “arm-pump”. This is usually “loaded” 6 days before the event.
PowerBar Gels or GU- These are great to top up your energy throughout the Roof – they are consumed in addition to your sports drink. Most guys have found that taking one gel at the start and then one gel every 1.5 to 2 hours throughout the Roof very effective. You can also alternate gels with Joobies. Both PowerBar Gels and GU have a high electrolyte content.
If your immune system is a bit low, consider getting the following:
Solgar’s Multi Billion Dophilus
Solgar’s Ester C 1000mgs
All the above formulas can be obtained from Pace & Power. And yes, we do offer deliveries. We supply all over SA.
More info can be found here: The link to the supplement schedule for the Roof. http://www.paceandpower.za.net/index.php?option=com_content&view=article&id=438:the-roof-of-africa&catid=45:supplement-schedules&Itemid=33