Sport & Nutritional Supplements
Two Oceans Ultra Marathon
Other Distances | Road

Two Oceans Ultra Marathon

Other Distances | Road

Two Oceans – Ultra – 56km

If you are doing the 21km, then click here
Summary:
Nutrition/Carboloader: 3 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals)
Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
Then….
GT GEL and/or EnduraPower: You have 2 Senarios:

1) NO support at all (Most likely)
2) You have support at around 30-40kms (You are very loved!!!)

Note: GT Gel...
The full decanting bottle (110ml) is enough to run ~30kms.
The decanting bottle filled to 75ml is enough to run ~21kms.
Use 2 different coloured decanting bottle for the GT GEL , so that you can plan easily.
11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)
Senario 1: NO support (at all). This is most likely!

But you have 2 OPTIONS…
OPTION 1: (NO SUPPORT). Carry the following:

OPTION 1: (NO SUPPORT). What, when and how much…

  • After 3 days loading and then 2 scoops EnduraShake in 400ml water, 45 minutes before the start. (see top of page)
  • Run with 2 little decanting bottles filled to the top with GT GEL.  Sip on GT GEL throughout. The full decanting bottle (110ml) is enough to run ~30kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary. Important as GT Gel contains significant sodium and magnesium bis glycinate.
  • Carry 1 scoop EnduraShake (put in a ziplock bag) to drink at ~35kms.
    OR instead of 1 scoop of EnduraShake at 35kms, carry 1-2 packets of Souties to eat at ~35kms.
  • Over the event, munch on Joobies/JoobLets as needed.

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Debriefing: If you’re really tired, or needing to recover for Comrades, take 1 scoop of EnduraShake in 200 ml water for a few days afterwards.
Option 2: (NO SUPPORT). Carry the following:

OPTION 2: (NO SUPPORT). What, when and how much…

  • After 3 days loading and then 2 scoops EnduraShake in 400ml water, 45 minutes before the start. (see top of page)
  • 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+). Sip over the first 10kms, mix in a bottle that you’re happy to toss. You will also avoid the crowded water tables for the first hour.
  • From 10kms – 40kms:  Sip on GT GEL If you fill the decanting bottle all the way to the top, GT Gel will give you ~30kms of running. Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Any time between ~30-40kms:  Drink 1 scoop EnduraShake in 200mls water OR eat 1-2 packets of Souties.
  • 40-50 kms: Mix 1-1.5 scoops of EnduraPower in water. (1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+). Sip over 40-50kms. Please remember that whatever size bottle that you use at this point, you must ensure the correct fluid intake over the hour, according to bodyweight – so top up with water sachets to make up any shortfall. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Over the event, munch on Joobies/JoobLets as needed.

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Debriefing: If you’re really tired, or needing to recover for Comrades, take 1 scoop of EnduraShake in 200 ml water for a few days afterwards.
Senario 2: You HAVE Support around ~30-35kms! (You are greatly loved…!)

Option 1: (You HAVE support) Carry the following:

  • 1 x 500-750ml water bottle ONLY for the first 10kms filled with EnduraPower
  •  1 x decanting bottle filled with GT GEL
  • Joobies as required

Option 1: (You HAVE support). What, when and how much…

  • After 3 days loading and then 2 scoops EnduraShake in 400ml water, 45 minutes before the start. (see top of page)
  • 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+). Sip over the first 10kms, mix in a bottle that you’re happy to toss. You will also avoid the crowded water tables for the first hour.
  • From 10kms – 35kms:  Sip on GT GEL . Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • At ~35kms: Pick up 1 scoop EnduraShake in 200mls water from your Support Team OR pick up 1-2 packets of Souties.
  • ALSO At ~35 kms: Pick up a second decanting bottle of GT GEL , filled to the 75ml mark for the remaining ~21kms. The amount that you fill the little decanting bottle will depend on where you meet your support. If you fill the little decanting bottle to 75mls, you will get about 21kms of running.
  • Over the event, munch on Joobies/JoobLets as needed.

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Debriefing: If you’re really tired, or needing to recover for Comrades, take 1 scoop of EnduraShake in 200 ml water for a few days afterwards.
Option 2: (You HAVE support) Carry the following:

Option 2: (You HAVE support). What, when and how much…

  • After 3 days loading and then 2 scoops EnduraShake in 400ml water, 45 minutes before the start. (see top of page)
  • From 0kms – 30kms:  Sip on GT GEL . If you fill the decanting bottle all the way to the top, GT Gel will give you ~30kms of running. Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • At 30-35kms:  Pick up 1 scoop EnduraShake  in 200mls water from your Support Team, OR eat 1-2 packets of Souties.
  • At 30-35kms: Pick up your second decanting bottle of GT GEL from your Support Team – filled either to the top, OR filled to the 75ml mark for the remaining ~21kms. The amount that you fill the little decanting bottle will depend on where you meet your support:  If you fill the little decanting bottle to 75mls, you will get ~21kms of running.
  • Munch on Joobies/JoobLets as required

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Debriefing: If you’re really tired, or needing to recover for Comrades, take 1 scoop of EnduraShake in 200 ml water for a few days afterwards.
Lastly, for folk who prefer to run with EnduraPower, rather than any gels:

  • Load with EnduraShake 3 days before and then 2 scoops of EnduraShake in 400ml water, 45 minutes before the start. (see top of page)
  • You will need to run with a waterbottle or hydration pack: Whichever one you choose, ensure the correct fluid intake over the hour/10kms according to bodyweight.(Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Carry with you 5.5 x Servings EnduraPower in ziplock bags.
  • Consume one serving EnduraPower per hour/10kms. (1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).
  • Remember: Fluid consumption rate with EnduraPower according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Any time between 30-40kms: Drink 1 scoop EnduraShake in 200mls water OR eat 1-2 packets of Souties.
  • Eat Joobies/JoobLets as required.

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Debriefing: If you’re really tired, or needing to recover for Comrades, take 1 scoop of EnduraShake in 200 ml water for a few days afterwards.
For more detail: We have divided it up into 2 areas:
1. Race Performance/ Long Weekend Sessions
2. Daily Training and Recovery
Race Performance:

Daily Training and Recovery:

EnduraShake:

A light, but SUSTAINING liquid race meal. You won’t get hungry for 42km.
It also eliminates the “wall’ that everyone “hits” at around 25km. For 2 Oceans, you will need to take another 1 scoop at around 35 or 40km (or eat Souties)
Use EnduraShake as follows for 2 Oceans:
1. Nutrition/Carboloader: 3-4 days before. 1 scoop in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals)
2. Breakfast Before: 2 scoops in 400ml water, 45 minutes before the start.
3. Meal During: 1 scoop in 200ml water at around 35-40km
4. Recovery food: 2 scoops in 400ml afterwards, and 1-2 scoops again before bed.
Summary:
2 scoops = 3.5 – 4 hours of running, so 32km-42km.
1 scoop = 1.5 – 2 hours of running, so 21km
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 32-42km sessions.
For shorter sessions: 2 hours or less – 21km run, take half a serving = 1 scoop before and 1 scoop afterwards for recovery.
Note: The number of scoops taken before an event/session should match the number of scoops taken after:
2 scoops BEFORE for 3.5 – 4 hours (32km-42km) = 2 scoops AFTER for recovery.
1 scoop BEFORE for 1.5 – 2 hours (21km) = 1 scoop AFTER for recovery.
GT Gel:
An extremely high-electrolyte, sustaining energy gel, GT Gel is designed in Africa for Africa.
Brilliant for preventing cramps!
Use GT Gel as follows:
• Decant GT Gel into the little decanting bottle and sip intermittently throughout the event.
• The little gel bottle (filled to the top) has enough energy and electrolytes to last your about 3 hours or 32km of moderate-to-high intensity heart-rate racing, so be sure to have enough GT Gel: For 2 Oceans, run with 2 little decanting bottles.
Remember to drink water en route as usual. Hydrate according to bodyweight. This may vary according to personal requirements and the demands of the sport or event.
It has been recommended as follows: 8mls to 10mls x bodyweight/hr
For example, if you weigh:
60kgs – Drink ~500mls to 600mls / hour
90kgs – Drink ~800mls to 900mls / hour.
Hydrating correctly ensures easy and rapid absorption of the gel, so please pay careful attention to this.
Note: GT Gel has significant levels of sodium to prevent hyponatraemia. (Water intoxication/over-hydration).
PaceLyte:
A low taste ELECTROLYTE formula, containing significant amounts of MAGNESIUM GLYCINATE.
Use PaceLyte as follows:
If you always tend to always cramp (despite using GT Gel and hydrating correctly), then simply add half to 1 teaspoon of PaceLyte to your regime whilst running.
Joobies OR Jooblets: (Same thing, different sizes) One Joobie = 5-6 Jooblets
An electrolyte chewy to stop cramps fast and to give you a powerful energy boost.
Use Joobies or Jooblets as follows:
Eat one Joobie slice or 5-6 Jooblets for the same dose of electrolytes and rocket energy!
• If you’re sulking – having an off-day.
• If your blood sugar has dropped.
• Cramping – Eat a double serving and continue hydrating correctly!
• Hills –A few minutes before those hectic hills.
• Struggling to concentrate.
• 30 minutes before the end, for a strong, fast finish.
Souties: For the MUNCHIES!

Savoury/salty snack
Use Souties as follows:
• Anytime!
• When you’re craving a salty, savoury snack, especially after all the sweet stuff! (They taste like chips!)
• When you feel like REAL food, but food that is sustaining.
• When you need a balanced mini-meal – protein, carb and fat.
• If you’re cramping. Contains both Kalahari and Himalayan Salt.
EnduraPower:
You can run your entire race on EnduraPower, if you don’t like gels and are happy to carry the powder; or you run with a hydration pack.
The EnduraPower is low GI for stable performance; has high electrolytes to prevent muscle cramping; lactate buffers for high heart-rate racing and glutamine for fast recovery.
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).
• Hydrate with EnduraPower according to bodyweight. (This may vary according to personal requirements and the demands of the sport).
It has been recommended as follows: 8mls to 10mls x bodyweight/hr
• In addition, it is a good idea to drink a bottle of EnduraPower sometime in the morning before the race starts, as this ensures that you are fully hydrated and fuelled from the start!
• Note: You can also swap between GT Gel and EnduraPower for variety. Simply drink 1.5 scoops of EnduraPower in ~600-750mls water over the hour instead of your GT Gel (and water) per hour.
Note also: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).
Choose your flavour wisely: Read our recommendations on flavour choices.
L-Glutamine:
An amino acid that helps your body recover.
Use L-Glutamine as follows:
Use One teaspoon after racing/ long training session.
B. Daily Training and RECOVERY
Daily Training: EnduraPower and/or PaceLyte
1. EnduraPower: This is great for daily training: Simply mix a 750ml bottle beforehand, drink as much as you can before your run, put the bottle in the fridge and finish off what is left afterwards. EnduraPower is especially good for track sessions/ hill repeats or any high heart-rate training: Sip intermittently throughout your conditioning session.
2. PaceLyte: If you’d prefer an electrolyte drink with a very low carbohydrate content, then use PaceLyte instead of EnduraPower. One teaspoon per 750ml waterbottle.
Daily Recovery: LeanPlex, Whey Power, L-Glutamine and Collagen Peptides
1. LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you want 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
2. 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 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.
3. Pace & Power Glutamine: An amino acid for muscle repair and recovery.
Use our glutamine as follows: Take one teaspoon of our pure L-Glutamine immediately after training – especially hills/sprints/Wattbike.
4. 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. Anytime.
 
 
2 Oceans, Two Oceans, Two Oceans Marathon, Ultra, Marathon,