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8 Days - 1200 Mountain Bikers - 800 kms - 15000 metres of climbing!

17-24 March 2013 The ABSA Cape Epic!

The Cape Epic is South Africa's most challenging MTB stage race! Not for the faint-hearted…but it remains a favourite amongst serious mountain bikers who love a challenge!

With special thanks to the ABSA Cape Epic home page:

http://www.cape-epic.com/

Supplement Schedule for the ABSA CAPE EPIC:

YOUR ABSA CAPE EPIC SHOPPING LIST: (Per rider)

• 2 tubs of EnduraShake – Race endurance food: Nutrition variety is key over 8 gruelling days! EnduraShake should be used as a nutrition-loader 3-5 days before, as breakfast before the start of each day, as a “during-race” food and as a recovery shake…

• EPIC TIP: You're going to need to tubs for this event, so choose 2 different flavours - 8 days is long for one just flavour: Vanilla Adventure, Strawberry Smoothie, Cappuccino Express!

• Plan to have at least 60-65 hours worth of energy with you (that is, carbohydrate plus electrolytes). This can be in the form of your favourite powdered sports drink or as 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… You might want to work on a total of about 40 hours of sports drink – as you might want to ride some of the time on gels and just plain water. (Take one gel every 45 minutes when riding on water alone).

EPIC TIP: Alternatively, if you like riding on water alone, we have an exciting new flavour of EnduraPower - 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! (It's not a lemonade flavour - although we have that flavour available too - Neutral Quench is water with a piece of lemon). It is deliciously REFRESHING and leaves no stains in your tripper and no more gummy, slimey mouth. You can race on it literally for hours and for days on end!

Another valid suggestion from seasoned Epic riders is to have 2 or even 3 different flavours of your favourite sports drink that you have trained on. This will enable you to swap out between the flavours, alleviating the boredom of having the same taste in your mouth for 8 long days…And when you vary the taste in your mouth, you will be more inclined to continue hydrating at the correct rate – which is approximately 750mls per hour. Recommended drinks: the NEW refreshing EnduraPower, GU Brew, Powerbar Endurance and others. We stock all!

So plan as follows:

• 2 Tubs of EnduraPower (2 kgs which makes 30 litres) 2 tub will give you enough for the Epic. Available in "Zesty Berry", "Chilled Berry", "Tangy Tangerine", "Lemon-Aid" and "Neutral Quench".

AND/OR:

• 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 one gel at the start of each day. Remember too, that you will most likely want to ride on plain water sometimes - in which case you need to take one gel every 45 minutes for those periods when you're riding on water alone.
  

• Recommended Gels: GU and PowerBar gels. We stock both!

• 10-12 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 (or water). If competing on water alone, take one Joobie at the start of the event and then 3 Joobies per hour. Continue drinking 750 mls water over the hour. In addition, you can replace electrolytes after each day's riding by eating a Joobie immediately afterwards and keep hydrating with water.

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

• 1 x Solgar Cal Mag Zinc (If you tend to cramp)

• 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 – for the Racing Snakes -only if you’re intending to go for a Personal Best)

• Approximately 16-20 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.

  
  

WE STOCK ALL!

Carbo-Loading: PER DAY: Starting 3-5 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

• Optional: Take Fast Fuel’s Lactic Buffer – 5 tablets per day in split doses – this is important only if you’re going to be racing hard and fast

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

• 1 Solgar's Ester C 1000g

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 with a few mouthfuls of fluid

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

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

• EPIC TIP: Most Epic 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 then adding one of the flavours. As long as you keep the number of scoops correct - how you distribute it between flavour and non-flavour is up to your taste buds! In this way, you can adjust any unwanted sweetness down without adjusting the contents of your drink. And 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  … 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 every 2 hours in addition to your energy drink – this becomes especially important after 4 hours….

FOOD! What to eat? EnduraShake is FANTASTIC!

Race Food Every Day: At approximately 3 to 3.5 hours (except Day 5, the Time Trial day) take:

• 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:

• Always stick to food 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 if you tend to struggle with mucous and sinus allergies

• Keep to low and medium GI carbohydrate (preferred choices are savoury – because everything else (gels/drinks etc) becomes sweeter over time – 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 gruelling work!

Continue with the following:

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

• Munch a Joobie for fast electrolyte replacement

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

• Optional (only for the racing snakes!): Take 2-3 Pace Buffer

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

• 2 x Solgar’s Omnium

• or 1 x Solgar’s Multi Billion Dophilus
• 
  

Before Bedtime…

• 1-2 scoops of EnduraShake in wate, add an extra teaspoon of Glutamine if you're knackered!

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!!

PLUS, it available in a more economical container! 2 kgs – which 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 colours

What are JOOBIES!?

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

Take one Joobie 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 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

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 Bucket contains 20 servings.Available in Delicious:

Strawberry Smoothie

Vanilla Adventure

Cappuccino Express

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ONE OF SOUTH AFRICA'S MOST FAVOURITE CYCLE TOURS: THE CAPE ARGUS:

For more info on this magnificent cycle tour, go to: http://www.cycletour.co.za/

Suggested Meal Plan for Cyclists – Last few days before Argus:

Breakfast: After training:

• One scoop of EnduraShake

• 1 Medium bowl of Jungle Oats or Muesli with milkor water
  

Midmorning:

• One scoop of EnduraShake

• 1 to 2 fruits

Lunch: Cook double quantity night before and pack in your lunchbox for the next day

• 1 Portion (i.e. size  your fist) of skinless chicken, lean red meat, or fish

• 1 to 1 ½  portions of potato or sweet potato or brown rice

• A generous helping of veggies or salad - Choose as many different colours as possible - as each veggie will give your body a different cocktail of immune-boosting nutrients

• A generous helping of olive oil, flaxeed or coconut oil
  

Mid-Afternoon:

• One scoop of EnduraShake

• 1 (or 2) fruits

Supper:

• 1 portion skinless chicken, or lean red meat, or fish (Salmon is best!)

• A generous helping of veggies or salad - Choose as many different colours as possible - as each veggie will give your body a different cocktail of immune-boosting nutrients

• Include a portion of starchy carbs: (white) potato, or sweet potato or rice

• A generous helping of olive oil, flaxseed or coconut oil

Late night snack: (Optional)

• 1 scoop of EnduraShake in water or fatfree milk

What Supplements do you need for the Cape Argus Cycle Tour?

• EnduraShake - for Carboloading 3-4 days before. Use as “breakfast” on the day, on-the-way “liquid easy-to-digest food” and post race recovery drink.
• 
  

• EnduraPower - This is the sports drink that is used together with the EnduraShake: The EnduraPower is a low GI, high electrolyte drink containing lactic acid buffers and Glutamine. It goes in your water bottles or camelbak.

• 2-3 Powerbar Gels or GU Energy Gels
  

• 1 Pack of Joobies. These are brilliant for fast electrolytes and energy - especially if you're riding in heat or if you tend to cramp.
  

OPTIONAL GOODIES:

1 x Glutamine – for fast recovery! Start on this now and use daily after training

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

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

• 1 x Pace Buffer (Optional – only if you’re aiming to do a PB)

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

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

1 x Pace-Buffer - only if you’re going to be racing hard and fast or aiming for a PB

 

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

During the final 3 days leading up to the event … include 3 scoops of EnduraShake – in 3 divided doses throughout the day: If you’re extremely lean and intend racing hard and fast, you may wish to load for longer and increase your dosage of EnduraShake to 2 scoops instead of 1, taken in 3 divided doses

Carboload with EnduraShake: Mixed in 200-400mls water

• 10h00: 1 (or 2 ) Scoop EnduraShake in 200 mls (to 400 mls) water

• 15h00: 1 (or 2 ) Scoop EnduraShake in 200 mls (to 400 mls) water

• Before Bedtime: 1 (or 2 ) Scoop EnduraShake in 200 mls (to 400 mls) water

• (Optional: Take Pace-Buffer – morning and evening - this is important if you’re going to be racing hard and fast or aiming for a PB

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

• Sip one to two 750ml bottles of EnduraPower / GU Brew / PowerBar Endurance/ Isoactive during the day

• 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

• 1 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!

The Night before the Race:

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

• Lightly increase the salt on your foods

• 1 (or 2) Scoops EnduraShake in 200mls (or 400 mls) water before bedtime. One scoop for the bedtime dose is sufficient - unless you are extremely lean!

• 1-3 of Solgar’s Cal Mag Zinc formula - Only if you tend to cramp badly

1 teaspoon Glutamine

• Optional - only if your immune system is low:
  

• 1-2 Omnium

• 1 Ester C 1000mgs

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

• 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

OR:

• ONE GU/ PowerBar GEL with a few mouthfuls of fluid

OR:

• Munch on a Joobie! (Delicious! )
  

DURING:

• Drink approx 750 mls per hour EnduraPower / GU Brew / PowerBar Endurance Drink / FIT), make sure that you consume 600 to 750mls per hour, and possibly, in addition, to top up your electrolytes, take one Joobie every 2 hours throughout the event or one energy gel (GU / PowerBar GEL) every 2 hours

• Or if you prefer to ride on water alone, consume one Gel GU / PowerBar Gel / Hammer Gel at the start, then one gel every 40 - 45 minutes - Do not wait until you begin to feel tired before taking your next gel: Consume your gel on time – regardless of how you feel…

• OR: If you cannot stomach gels, but still wish to ride on water alone, simple eat 3 Joobies per hour. Keep hydrating with approxiamately 600-750 mls per hour. Joobies are a tasty alternative - BUT you must make sure that you have had 2 scoops of EnduraShake before the start to keep blood sugar levels stable.
  

• Want something to eat?
• 
  
• Most folk feel that they have enough nutrition on the EnduraShake as 2 scoops will last you approx 100kms of hard riding, but if you want something to munch on along the way, then keep to foods that your body is accustomed to having with an elevated heart rate. Or you can munch on a Powerbar or Redbar - We stock all of these.

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/ IsoActive

• If you're knackered, toss in a teaspoon of Glutamine

What is EnduraPower?

EnduraPower!

an exciting, thirst-quenching

FLAVOURLESS, COLOURLESS

hydration drink

NEUTRAL QUENCH!

EnduraPower "Neutral Quench" has no added flavour and no colourants! It is ideal for athletes who participate in long endurance events - such as the Argus, the Cape Epic, IronMan, Comrades and Joburg 2 C.

“NEUTRAL QUENCH!”

It tastes like drinking a tall glass of ice cold water with a piece lemon! (The hint of lemon is from the Vitamin C that is naturally present in the formulation).

Neutral Quench is deliciously REFRESHING hour after hour!

Available in 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 colours - so it won't stain your Tripper / CamelBak

      • No artificial sweetners, no added flavours - so no mucous buildup associated with those ingredients

 

Deliciously refreshing hour after hour, day after day!

Also available in the favourite flavours:

Tangerine

and

Berry

and

Lemon-Aid

What is 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

• 4500 mg Glutamine to assist with fast recovery!

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

• EnduraShake: 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!