Olympic or Standard Triathlon
Swim 1.5km
Cycle 40km
Run 10km
What, When and How Much?
You need the following…
- EnduraShake
- EnduraPower
- GT Gel (+ Pocket bottle)
- Joobies
- Souties (Optional)
- PaceLyte (Optional)
- Glutamine (Optional)
A: Food: EnduraShake
What is EnduraShake?
ENDURANCE Meal before… Recovery Shake afterwards…
EnduraShake is a liquid, pre-digested food, which will give you about 3.5 hours of racing/training….(2 scoops in 400mls water). It absorbs quickly and easily – Great if you struggle to eat and compete!
1) Starting 3 days before the event, nutrition-load as follows:
1 x scoop in 200mls water at 10h00
1 x scoop in 200mls water at 15h00
1 x scoop in 200mls water before bedtime
In other words, 3 scoops in divided doses spread over the day for 1-3 days. We recommend the 3 scoops in divided doses, in-between your main meals (hence 10h00, 15h00 and before bedtime) so that you are able to keep eating your normal food/meals – In this way, there are no changes to your body’s digestive routine.
So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 1-3 days before the event.
2) Before the start, 45 minutes before: Drink 2 scoops of EnduraShake in 400mls water. This will give you sustained blood sugar for 3.5 hours – so you are more than covered!
3) Recovery: Drink 1-2 scoops of EnduraShake in 200-400mls water afterwards…
FAQ: What is the difference between EnduraShake and EnduraPower?
BEFORE THE SWIM: EnduraPower OR GT Gel (with BCAAs!)
Mix 1-1.5 scoops of 500-750mls EnduraPower and drink before the swim
OR:
GT Gel (with BCAAs!): Fill the pocket bottle up to 25-30mls, top the rest up with water and drink before the swim
DURING THE CYCLE – 3 options:
EnduraPower Put in both your water bottles. How do I use EnduraPower?
Remember to hydrate correctly – It has been suggested that you hydrate according to bodyweight.
Bodyweight x ~8ml to ~10ml /hr.
50kgs = 1 scoop in 500ml water. Drink ~400-500ml per hour
75kg = 1.5 scoops in 750ml water per hour. Drink ~600-750ml per hour
100kg = 2 scoops in 1 litre water. Drink ~800-1000ml per hour.
Personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature all affect hydration rate. If you’re not sure, ask your sports dietician or doctor and take our goodies with for them to see!).
Note: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).
DURING THE RUN:
Consume 35-40ml GT Gel over the 10kms. Fill the little gel decanting bottle up to just below the 50ml mark – Sip on GT Gel intermittently over the 10km. Hydrate with water (only) and hydrate according to bodyweight (see above).
THROUGHOUT THE EVENT:
Joobies: For extra fast energy and/or electrolytes, munch on a Joobie as needed. Joobies stop cramps FAST. Great for sprints…Fantastic for hills… and… perfect for sulking!
Recovery food after: 1-2 scoops EnduraShake in 200ml-400ml afterwards.
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.
Why GT Gel?
Difference between EnduraPower and EnduraShake
Difference between GT Gel and EnduraPower
Difference between EnduraPower and PaceLyte?
Difference between GT Gel and Joobies/Jooblets
Difference between PaceLyte and Souties
If you’re doing Full Ironman
If you’re doing 70.3
If you’re doing a Sprint Triathlon