Pace and Power

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 fatfree milk

• Low fat yoghurt or one scoop of EnduraShake

• 1 to 2 fruits

• 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, brown rice or pasta

• 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

• One scoop of EnduraShake

• 1 to 2 fruits

• 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

• Small to medium amount of starchy carbs: small potato, or sweet potato or a small portion of rice

• A generous helping of olive oil

• 1 scoop of EnduraShake in water or fatfree milk

• 1 banana (Optional)

Supplement Schedule for the Cape Argus Cycle Tour

What you will need:

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

• One tub of EnduraPower, or Replenish Overdrive
  

• 1 Pack of GT Gels of your choice.

• 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. Also, if you cannot stomach energy gels and wish to ride on water alone, simply eat 3 Joobies per hour. Keep hydrating with approximately 600-750 mls per hour and remember to take your EnduraShake beforehand.
  

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

• 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)

• 1 bottle Fast Fuel Lactic Buffer (Optional – only if you’re going to be racing or aiming for a PB)

• 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)

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

During the final 3-5 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 increase to 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: 1-2 scoops EnduraShake in 200 mls to 400 mls water

• (Optional) Take Fast Fuel’s Lactic Buffer – 5 tablets per day in split doses – 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, or Replenish Overdrive / GU Brew / PowerBar Endurance 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. 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

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 / Replenish Overdrive /  GU Brew / PowerBar Endurance

OR:

• ONE GT Gel/ GU/ PowerBar Gel with a few mouthfuls of fluid

OR:

• Munch on a Joobie! (a delicious alternative to an energy gel )
  

DURING:

• Drink 600-750 mls per hour EnduraPower, Replenish Overdrive / Cytomax / GU Brew / PowerBar Endurance Drink / Enervit / Fast Fuel / 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 (GT Gel / GU / PowerBar) every 2 hours

• Or if you prefer to ride on water alone, consume one Gel - GT 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!

• Munch on a Powerbar or Mule Bar or a Fast Fuel bar if you want something solid in your stomach

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,  Replenish Overdrive / Cytomax / GU2O / PowerBar Endurance

• 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

• 4500 mg Glutamine to assist with fast recovery!

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

• EnduraShake: R335 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!