Pace and Power

Subaru Sani2C

Home Page: http://www.sani2c.co.za/Content/GenericContent.aspx?eid=42&group=Home&name=N/A

Dates for 2010:

Subaru sani2c Adventure: Wednesday 3rd - Friday 5th March 2010.

Subaru sani2c: Thursday 4th - Saturday 6th March 2010.

The Route:

http://www.sani2c.co.za/Content/GenericContent.aspx?eid=42&group=Race Details&name=The Route

YOUR SUBARU Sani2C SHOPPING LIST: Per rider

• 1 Bucket of EnduraShake – Race endurance food: To be used as a loader before, breakfast before, a “during-event” food and afterwards for recovery…Flavours include: Vanilla Adventure, Strawberry Smoothie, Cappuccino Express

• Plan to have about 16-18 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 16-18 x 750mls worth of mixed sports drink or gels; or you can split it: You can use half sports drink and half gels – this is personal preference… You might want to work on a total of about 10 hours of sports drink and 6-8 hours on gels – 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).

Try the NEW EnduraPower – no added flavour! Great for riding in heat – when your tastebuds prefer water: This is the re-branded old Replenish Overdrive. EnduraPower is the same formula as Replenish Overdrive but without the strong flavour and no colour: EnduraPower is a refreshing neutral flavour! It tastes like a tall glass of ice cold water with a slice of lemon! DELICIOUS! Available in a large, more economical 2 kg bucket which makes 30 litres. EnduraPower contains no colours and so does not stain your tripper. Already a firm favourite amongst our multi-stage riders!

Recommended drinks: the NEW refreshing EnduraPower, Replenish Overdrive, GU Brew, Powerbar Endurance, Cytomax, Hammer and others. We stock all!

So plan as follows:

• 1 Tub of EnduraPower (2 kgs which makes 30 litres)

OR:

• 2 Tins of the original Replenish Overdrive

AND:

• Approximately 1 to 2 x pack of GT 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: GT Gels, GU, Hammer, Gulp 'n Go and PowerBar gels. We stock all!

• 1-2 x 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 at the start (instead of a gel) and then one Joobie every 1.5 to 2 hours during the event. If you feel a cramp starting, eat one or 2 Joobies immediately and then keep hydrating with fluid. If competing on water alone, take one Joobie at the start of the event and then 3 Joobies per hour. Continue drinking 600-750 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 (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 Fast Fuel Lactic Buffer (Optional – if you’re intending to go for a Personal Best)

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

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

• Approximately 4-6 Mule Bars or Powerbars or Fast Fuel protein bars.

WE STOCK ALL!

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: 1-2 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, Replenish Overdrive / GU Brew / 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

• 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 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, Replenish Overdrive / Cytomax / GU Brew / PowerBar Endurance/ Heed / FIT

OR:

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

OR:

• 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 per hour (up to 1 litre per hour if you’re heavy) of your favourite sports drink – EnduraPower, Replenish Overdrive / 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…

• Eat  a Joobie every 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 - 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! What to eat? The BEST is EnduraShake

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 MULE Bar

• Eat a Joobie every 2 hours during the event

What are Mule bars 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 – 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 - very 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 EnduraShake, Replenish Overdrive / Cytomax / GU2O / PowerBar Endurance /  / Heed/ FIT during the day.

• Munch a Joobie for fast electrolyte replacement

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

• Optional: Take 2-3 Fast Fuel’s Lactic 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

Before Bedtime…

• 1-2 scoops of EnduraShake in water

About GT GEL…. for carbohydrate and electrolyte support…

The purpose of the GT Gel is to elevate and stabilise blood sugar. GT Gel will give you approximately 45 minutes of sustained energy. It digests quickly and easily without causing gut distress, supplying additional sodium and potassium also some green tea for general protection.

The small amount of Green Tea (caffeine) in the GT Gel will also assist with mental focus.

As with any gel, you still need to drink water too during the event!

GT Gels are especially useful for the last couple of hours of the race where blood sugar levels are difficult to maintain.

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

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.

It tastes like water with a hint of lemon! Deliciously REFRESHING!!

PLUS, it available in a larger 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!

2-3 slices per hour - with just water! OR…Take one with your favourite sports drink every 2 to during a long gruelling event! To replace electroyles afterwards, simply munch on a Joobie immediately after you finish each and keep hydrating with fluid.

For other Race Supplement Schudules, click here:

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