Pace and Power

Supplement Schedule: For the Pick 'n Pay 94.7 Cycle Challenge

Voted Road Race of the Year! Certainly South Africa's Most Fun Cycle Tour!

• 1 x tub EnduraShake

• 1  x EnduraPower

• 2-4 x GT Gels each

• 1 x Powerbars – Harvest Bar / Performance

• 1 x Solgar Cal Mag Zinc

• 1 x Pack of 6 Joobies - an energy "Joob" packed full of electrolytes, lactic acid buffers and carbohydrates!

Optional:

• 1 x Glutamine – for fast recovery during the weeks/months leading up to the event

• 1 x Fast Fuel Lactic Buffer (Optional – if you’re intending on racing or going for a Personal Best)

• 1 x Omnium – if your immune system is a bit dodgy

• 1 x Mark 11 Shammy Cream – to prevent chaffing

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

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

Eat good quality foods with an emphasis on more carbohydrates – such as potato, sweet 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 3-6 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: 1-2 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 / Cytomax / GU2O / PowerBar Endurance / Heed/ FIT during the day

• For extra electrolyes and lactic buffers, eat 1-3 Joobies throughout the day

• 1 teaspoon Glutamine

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

• (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)

• 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 Solgar's Ester C 1000g

The 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 etc.

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

• Apply your Shammy Cream or Milking Cream

Just Before the Start of the Race:

• 250mls - 500mls of your favourite sports drink - EnduraPower / Cytomax / GU2O / PowerBar Endurance/ Heed / FIT

• Eat 1x Joobie - an energy "Joob" packed full of electrolytes, lactic acid buffers and carbohydrate!

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

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

• Every hour: Sip approximately 600-750mls (up to 1 litre if you’re heavy) per hour of your favourite sports drink - EnduraPower / Cytomax / GU2O / PowerBar Endurance/ Heed /FIT - 750mls per hour.

• TIP: Some cyclists like to have 2 different flavours that you have trained on and are comfortable with…enabling you to swop between the 2 drinks, alleviating the boredom of having the same taste in your mouth hour after hour…And when you vary the taste in your mouth, you will be more inclined to continue hydrating at the correct rate…

How to take your Energy Gels during the Cycle:

Take ONE gel at the start of the Cycle….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 - GT Gel / GU / PowerBar / Cytomax Gel/ Hammer 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 600-750mls per hour.

Option 2: Gels in conjunction with your sports drink:

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

FOOD during the Cycle:

• Always keep to foods that your body is accustomed to - that you have raced on before - or simply take a PowerBar

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

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

Powerbar or Mule Bars or RedBars

These will give you the equivalent of 2 egg whites worth of protein, a decent helping of carb, vitamins and minerals…

Great tasting, medium GI and high quality protein!

Immediately after …for fast recovery!

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

• Drink 2 scoops of EnduraShake immediately after in 400mls water….

• In addition, drink a waterbottle of EnduraPower / Cytomax / GU2O / PowerBar Endurance / / Heed / FIT

• 1 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 and support your immune system!

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

Available in Delicious:

Strawberry Smoothie

Vanilla Adventure

Cappuccino Express

Easy to Mix – NO BLENDER required!