Sport & Nutritional Supplements
Full IronMan Triathlon
Full Ironman IM

Full IronMan Triathlon

Full Ironman IM

Full Ironman
Click here for Half Ironman
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Click here for Olympic or Standard
Race Performance for Full IronMan, you need:

How to use for Full IronMan:

EnduraShake:
Nutrition/Carboloader: 3 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals)
Before the Start: 2 scoops EnduraShake in 400ml water, 45 minutes before.
At 90kms into the Cycle: 2 scoops EnduraShake in 400ml water.
At transition between Cycle and Run: 2 scoops EnduraShake in 400ml water.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed.
Note: In essence 2 scoops of EnduraShake will give you ~3.5 hours of sustained blood sugar. i.e. 2 scoops will give you:
100km Road Cycle OR
42km Marathon run
(That’s why we re-feed with 2 scoops of EnduraShake in water at those points during IM)
BEFORE THE SWIM: EnduraPower OR GT Gel

Mix 500-750mls EnduraPower . This is the sports drink that partners EnduraShake. For best athletic performance, always use EnduraPower as your drink of choice when using EnduraShake. The two products are designed to work together like a lock and key.
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)
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).
Instead of EnduraPower before the swim, you can use 30-50ml GT Gel with 500-750ml water (depending on your weight).
DURING THE CYCLE – Give yourself (safe) variety! Here are your options:

  1. 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.
  2. GT Gel (high electrolytes, blend of stable carbs). This  enables you to ride with  JUST water in your water bottles! A BIG winner! BLAND, easy to swallow. One little decanting bottle (110mls) will give you ~3 hours of high heart-rate racing!
  3. PaceLyte (high electrolytes, minuscule carb) in your water bottles – top up electrolytes.

You don’t have to choose one single option of the 3 above: You can switch between the 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 for second half.  This is a WINNER! Just about everyone loves the taste of JUST water on long events. PaceLyte (electrolytes only) is great if you want an absolutely refreshing taste in the mouth! NO added flavour, no colourants. Barely salty.
(Note: The tiny amount of carb is D-Ribose 2.5g! This is the carb that fuels the mitochondria – the ATP cycle/explosive power of the muscles!).
Whichever option above you choose, remember to hydrate correctly, as all 3 of the above options are high in electrolytes – They are designed for racing in African heat! High in sodium (Kalahari Salt) and magnesium bis glycinate.
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 etc.
(Please note: The sodium content of all 3 formulas significantly reduces any risk of hyponatraemia)
DURING THE RUN: (After EnduraShake in the transition)

First 10kms: Mix 500-750mls EnduraPower (1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing around ~75kgs). Sip over the first 10kms.
From 10kms – 42kms:  Sip on GT Gel over these 32kms. The little decanting botttle has enough energy and electrolytes for ~30kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely). Hydration is important as GT Gel contains significant electrolytes for racing in heat.
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!
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.
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.
11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)
11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)
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 Joobies and Jooblets
Difference between PaceLyte and Souties
B. Training and Recovery

EnduraShake should be also be taken before and after all your current long sessions on the weekends.Take 2 scoops before and 2 scoops after 3-4 hour sessions.
For shorter sessions: 2 hours or less – e.g: 21km run or a long swim, take half a serving (1 scoop) before and 1 scoop afterwards for recovery.
Note: The number of scoops taken before the session (or event) should match the number of scoops taken after:
2 scoops BEFORE for 3.5 – 4 hours of training = 2 scoops AFTER for recovery
1 scoop BEFORE for 1.5-2 hours of training = 1 scoop AFTER for recovery
EnduraPower :
This is the sports drink that partners EnduraShake: EnduraPower goes in your waterbottles or hydration pack.
EnduraPower is great to use in all your swim, cycle and run training sessions.
Choose your EnduraPower flavour wisely: Read our recommendations on flavour choices.

PaceLyte:
A tasteless ELECTROLYTE formula.
Use PaceLyte as follows:
If you prefer to train on electrolytes only, then use PaceLyte: Simply add 1 teaspoon to you water bottles. PaceLyte is tasteless, and will provide you with just electrolytes, with a miniscule amount of carbohydrate.
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 training – especially hills/sprints/Wattbike.
LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you want to drop some bodyfat before the 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 along with any low-protein meal. Note: You don’t need to get L-glutamine if you’re using our Whey Power – there is more than enough per scoop of glutamine in the Whey Power
Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your knees/lower back, then our Pace & Power collagen is the thing to use! Results for most athletes are significantly good!
Use our collagen as follows: 2 scoops daily will give you 9000mgs. Take anytime in the day, but be consistent.
 
Iron Man, Triathlon, Kona, IronMan, “IM”,