Half IronMan – What, When and How Much….
70.3 Half IronMan Triathlon – What, When and How Much?
Summary: You need the following…
- EnduraShake
- EnduraPower
- GT Gel (+ Pocket bottle)
- Joobies
- Souties
- PaceLyte (Optional)
- Glutamine (Optional)
A: Food: EnduraShake (and Souties for savoury)
What is EnduraShake?
ENDURANCE Meal before… Meals during… 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 3-5 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 3 days before the event.
2) Before the start, 45 minutes before: Drink 2 scoops of EnduraShake in 400mls water.
3) At transition between Cycle and Run: Drink 1 scoop of EnduraShake in 200mls water.
4) Recovery: Drink 2 scoops of EnduraShake in 400mls water afterwards…Optional: Drink 1 scoop of EnduraShake in 200mls water before bed – EnduraShake will not keep you awake
FAQ: What is the difference between EnduraShake and EnduraPower?
SOUTIES: for whenever you feel like solid, but light, savoury food: Souties = Baked Yam (potato) +vegan protein+MCT oil + Vit C. A complete little meal. Twin-wrapped. Salty not sweet…
Note: In essence, 2 scoops of EnduraShake will give you ~3.5 hours of sustained blood sugar. This is why we re-feed with 1 scoop of EnduraShake in 200mls water in the transition between cycle and the run.
BEFORE THE SWIM: EnduraPower OR GT Gel (with BCAAs!)
BEFORE THE SWIM: EnduraPower OR GT Gel (with BCAAs!)
Mix 500-750mls EnduraPower (depending on your weight)
1 scoop EnduraPower in 500mls water per hour for a person weighing close to ~50kgs
1.5 scoops EnduraPower in 750mls water per hour for a person weighing close to ~75kgs
2 scoops EnduraPower for ~100kgs+ in 800-900mls water per hour).
EnduraPower is the sports drink that partners with EnduraShake: The two products are designed to work together like a lock and key. So for absolute best athletic performance, always use EnduraPower as your drink when using EnduraShake.
Instead of EnduraPower before the swim, you can use 30-50ml GT Gel and then drink 500-750ml water (depending on your weight).
DURING THE CYCLE – Give yourself (compatible) variety! Here are your options:
DURING THE CYCLE – You have 3 options!
If you get “taste fatigue”, you can safely swap between the 3 options… Here are your options:
- EnduraPower (high electrolytes, blend of stable carbs) in your water bottles. (For IM, we recommend the very plain “flavours” – Neutral Quench tastes like water with a smidgen of caffeine; Lemonade VERY light flavour, zero caffeine). Use EnduraPower as prescribed above. Use EnduraPower as follows:
Follow the instructions on the label in terms of the number of scoops per waterbottle. (You should not water it down during an event) Suggestion: Choose low or no flavour options of EnduraPower: “Neutral Quench” or Lemonade
Consumption Rate:
1 scoop EnduraPower in 500mls water per hour for a person weighing close to ~50kgs
1.5 scoops EnduraPower in 750mls water per hour for a person weighing close to ~75kgs
2 scoops EnduraPower for ~100kgs+ in 800-900mls water per hour).
This may vary widely according to personal requirements and preferences, ambient temperature and the demands of the sport.
Note: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration). - GT Gel (high electrolytes, blend of stable carbs). This enables you to ride with JUST water in your water bottles! A BIG winner! GT Gel has a very easy texture to swallow, soft flavour. One little pocket bottle (110mls) will give you ~3 hours of high heart-rate racing! GT Gel contains BCAAs.
- PaceLyte (high electrolytes, minuscule carb) in your water bottles – top up electrolytes. Note: If using Pacelyte alone, you will need to eat/ top-up your carbs, since it contains negligible carb.
You don’t have to choose one single option of the 3 above: You can switch between all 3 options:
For example, you might wish to do the first half of the cycle on EnduraPower and then switch to GT Gel with ONLY WATER in your water bottles for second half….This is a WINNING solution because just about everyone loves the taste of JUST water on long events!
PaceLyte (electrolytes only, minuscule carb) is great if you want an absolutely refreshing taste in the mouth! NO added flavour, no colourants. Barely salty. Pacelyte is particularly to good to include if you are a larger or heavily muscled athlete… If you sweat slightly more than most…OR if you tend to cramp.
Whichever option above you choose, remember to hydrate correctly.
All 3 of the above options are high in electrolytes – They are designed for racing in African heat! High in sodium (Kalahari Salt in EnduraPower and Pacelyte) and all 3 have magnesium bis glycinate.
Remember Hydration!
It has been suggested that you hydrate according to bodyweight.
Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely according to personal preference, ambient temperature, intensity etc.
(Please note: The sodium content of all 3 formulas significantly reduces any risk of hyponatraemia)
DURING THE RUN: (After 1 scoop of EnduraShake in 200mls in the transition)
DURING THE RUN: (After 1 scoop of EnduraShake in 200mls in the transition)
For 0kms – 21kms: Fill the little pocket bottle with GT Gel up to the 75ml mark – This is enough to run 21 kms. Sip on GT Gel intermittently over 21km. Hydrate according to bodyweight. Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.
If you weigh more than 90kgs, then full the pocket bottle up to the lid
Suggested hydration rate:
8ml-10mls/kg bodyweight/hr (Personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature all affect hydration rate. Please discuss you hydration strategy with your medical doctor if you’re not sure and take our supplements with for them to check!).
Note: You can also substitute run with a water bottle/flask containing EnduraPower instead of GT Gel.
For Each 10kms, fuel as follows:
1 scoop in ~500ml water for a person weighing close to ~50kgs
1.5 scoops in 750ml water for a person weighing close to ~75kgs
2 scoops in a litre for person weighing more than ~100kgs.
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 (eat one Joobie slice about 4 minutes before your worst hill)
- Perfect for sorting out sulking!
- Strong, fast finish! Eat one Joobie about 30 minutes from the end!
Joobie Tip: Snip the top of the packet for ease…especially when you’re cycling (and/or grumpy!)
Souties: For REAL food – a welcome SALTY snack, munch on a Soutie… ANYTIME during the event. Slow, sustaining energy with MCT’s for prolonged performance and cassava root for slow, steady carbs. Souties contain Kalahari Salt and Himalayan Salt – Rich in trace minerals. Hygienic. Safe. Great for larger athletes who sweat a lot, also wonderful for those with woozie guts…
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed. EnduraShake has no stimulants or artificial colours. It will not keep you awake at night. Safe for kids.
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
