Pace and Power

Supplement Schedule for the 2 Oceans

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.

• 1 Pack of GT Gels of your choice. Logistically, gels are more practical than using a sports drink

• 1 Pack of Joobies. These are brilliant for fast electrolytes and energy - especially if you're running in heat or if you tend to cramp. Also, if you cannot stomach energy gels and still wish to run 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 Bar - Preferbably a combination of carbohyrdate and some protein: MuleBars, Fast Fuel Protein Bars or Powerbars. We stock all!
  

• 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:

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 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

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

• 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

• (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)

• 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 – 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 Start:

• 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 - Replenish Overdrive /  GU Brew / PowerBar Endurance

OR:

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

OR:

• Munch on a Joobie!
  

DURING:

• Consume one Gel - GT Gel / GU / PowerBar Gel or Hammer Gel at the start, then one gel every 40 - 45 minutes, or every 8-10 kms – (whichever comes first) …Do not wait until you begin to feel tired before taking your next gel: Consume your gel on time – regardless of how you feel…

• (Optional): In addition, to top up your electrolytes, take one Joobie every 2 to 3 hours throughout the event

• Per hour: Drink approximately 400-750mls of water per hour

OR:

• If you prefer to race on your favourite sports drink, (Replenish Overdrive / Cytomax / GU2O / PowerBar Endurance Drink / Enervit / Fast Fuel / FIT), make sure that you consume 400 to 750mls per hour, and possibly, in addition, one energy gel (GT Gel / GU / PowerBar / Cytomax Gel) every 2 hours – especially in the second half of the race.

OR:

• If you cannot stomach gels, but still wish to run on water alone, simple eat 3 Joobies per hour. Keep hydrating with approxiamately 600-750 mls per hour.
  

• At 40-42 kms: Take 1 scoop of EnduraShake with 200mls water
  

• Munch on a Powerbar or Mule 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!