Sprint Triathlon:
Swim 750m
Cycle 20km
Run 5km
Summary:
EnduraShake:
- Nutrition/Carboloader: 1-2 days before:
1 scoop EnduraShake:in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals) - Before the Start: 1 scoop EnduraShake: in 200ml water, 45 minutes before.
- Recovery food after: 1 scoop EnduraShake:in 200ml afterwards.
Before the Swim:EnduraPower OR GT Gel
- Drink half a scoop of EnduraPower in 250 mls water
- OR: You can take ~25ml GT Gel with 250-300 ml water
During the Cycle – 3 options:
- EnduraPower (high electrolytes, blend of stable carbs) in your water bottles.
Drink one waterbottle of EnduraPower over the hour.
(This may vary widely according to bodyweight and ambient temperature) - GT Gel (high electrolytes, blend of stable carbs). This enables you to ride with JUST water in your water bottle.
Pour only 35-50ml of GT Gel into the little pocket bottle and top up the rest of the little pocket with water. There is enough fuel and electrolyte for an hour of high heart-rate racing! Remember to drink water with the GT Gel over the hour. (This water consumption rate may vary widely according to bodyweight and ambient temperature). - PaceLyte (high electrolytes, minuscule carb) in your water bottles – if you feel that you don’t need carbs, but only electrolytes. NO flavour, no colourants. Absolutely refreshing in the mouth! Slightly salty.
Hydration rate for the above 3 options: 8ml-10mls/kg bodyweight/hr – this may vary widely according to personal preference/ ambient temperature/ humidity
(Please note: The sodium content of all 3 formulas significantly reduces any risk of hyponatraemia)
For the Run: Just one Joobie (or a tiny packet of Jooblets)
Recovery food after: 1 scoop EnduraShake: in 200ml afterwards.
Full Ironman
70.3
Olympic or Standard Triathlon
Difference between EnduraPower and EnduraShake
Difference between GT Gel and EnduraPower
Difference between EnduraPower and PaceLyte?
Difference between GT Gel and Joobies/Jooblets
B. DAILY Training and Recovery
- JirehProTM Tell me more: FAQ: about this FLAVOURLESS protein isolate
- LeanPlex or Whey Power Read here to discover the Difference between LeanPlex and Whey Power
- Collagen Peptides (Brilliant for tired, damaged connective tissue…dodgy joints/knees/hips/spine etc)
- L-Glutamine (daily)
- EnduraShake (longer sessions only)
- EnduraPower or PaceLyte (daily)
JirehProTM is a complete protein, containing all 9 of the essential amino acids. It has a high content of BCAAs (branched chain amino acids). In addition, it boasts a high bio-availability to the body = It is has a PDCAAS of 1.0 (which is the highest score that a protein can score!)
PDCAAS stands for Protein Digestibility-Corrected Amino Acid Score and a score of 1.0 indicates that the protein fulfills all the essential amino acid needs, playing a critical role in the growth and repair of your body’s muscles, bones, and other tissues.
It is unflavoured and so VERY versatile: It can be can be incorporated into various foods to boost the protein content…For example, it can added to baked goods, shakes, porridge, potato bake, fruit /green smoothies, soups and as a meat substitutes.
Difference between Whey Protein and JirehPro
LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need to drop some bodyfat before an event.
Use LeanPlex as follows: Simply take 2 scoops mid-morning and 2 scoops mid-afternoon in 300ml water
Whey Power is JUST PROTEIN for LEAN muscle tone and RECOVERY from intense training. High in L-glutamine (6000mg per scoop) and branched-chain amino acids (7500mg per scoop), with MCT’s (medium chain triglycerides) for energy!
Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or simply drink with JUST water! After training. Before bedtime.
Or drink Whey Power along with any low-protein meal.
Note:
You don’t need to get L-glutamine if you’re using our Whey Power as there is more than enough L-Glutamine per scoop in the Whey Power: There is 6000mg per 1 scoop (6 grams!).
Neither do you need to add BCAAs to your regime – there is more than enough BCAAs per scoop in the Whey Power: There is 7500mg per 1 scoop (7.5 grams!). Plus there are additional BCAAs in GT Gel and BCAAs in JirehProTM
What is the difference between LeanPlex and Whey Power?
paceandpower.co.za Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/spine, then our paceandpower.co.za Collagen Peptides is the thing to use! Results for most people are significantly good!
Use our collagen as follows: 2 scoops daily will give you 9000mgs. Take anytime in the day, but be consistent. Heat stable.
Collagen Tip: Get the 1kg tub – You’re going to need to use it for at least 3 months (best results are after 3 months).
L-Glutamine: An amino acid that helps your body recover.
Use L-Glutamine as follows:
Take one teaspoon of our pure L-Glutamine immediately after every training session – particularly important after any type of sprints.
EnduraShake can be also be taken before and after all your training sessions
1-2 scoops BEFORE for 1.5-3 hours of training = 1-2 scoops AFTERWARDS for recovery
EnduraPower: This goes in your waterbottles for training
OR:
PaceLyte: A tasteless ELECTROLYTE formula.
Use PaceLyte as follows:
If you prefer to train on electrolytes only, then use PaceLyte:: Simply add 2 teaspoons to your water bottle. PaceLyte is tasteless, and will provide you with just electrolytes, with a minuscule amount of carbohydrate.
