Nutrition/Carboloader: 3 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals)

Part 1: 42kms

Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
First 10kms: Mix 500-750mls EnduraPower (1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+). Mix in a bottle that you’re happy to toss.

From 10kms – 42kms:  Fill the little gel decanting bottle all the way to the lid with  GT Gel and sip intermittently, finishing the decanting bottle over the 32kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary greatly – depending on ambient temperature). Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.

For extra energy and/or electrolytes, munch on a Joobie or Soutie as needed. For fast energy, have a Joobie; for slow, sustaining energy, have a savoury, salty Soutie.

Have a Joobie before the difficult hills
Towards the end, at ~35kms, eat a Joobie

Recovery food after: 1.5 scoops EnduraShake in 300ml immediately afterwards to prepare your body for the 21km.

Part 2: 21kms

Fill the little gel decanting bottle with GT Gel up to the 75ml mark and sip intermittently over 21kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary greatly – depending on ambient temperature).

Note: You can also useEnduraPower instead of GT Gel for the 21km
If you choose to go with EnduraPower , then use as follows: Per 10km: 1 scoop of EnduraPower for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).

For extra energy and/or electrolytes, munch on a Joobie as needed. Eat a Joobie at around 15km.

Recovery after and to prep for the last 10kms:  10kms: Each a Soutie or (or two). Sip 500mls – to 750mls EnduraPower – depending on weight: 1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).

Part 3: 10kms

Eat one Joobie  halfway.

Note: You can also run with EnduraPower in a water bottle: This is necessary if you didn’t hydrate with EnduraPower between the 21km and the 10km as prescribed above in the recovery after the 21km.

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.

Debriefing: Consider additional 1 scoop EnduraShake daily in 200 ml, for a few days afterwards. This is particularly important if your event is relatively close to the Comrades.

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