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Comrades Marathon



Running the Comrades – What, When and How Much.

(Also for Extreme Ultras – 100 Miler/160km UltraWashie, Washie 100 Miler, Marathon Des Sables).

You need the following formulas:

  • EnduraShake
  • GT Gel and decanting bottles x 3
  • Joobies or Jooblets
  • Souties
  • EnduraPower (Optional, but a wonderful refreshing alternative to GT Gel. eg. 1st 10km, and for any 10kms after a pick-up/support point. Great also, if you run with a hydration pack. Also great for daily recovery/hill repeats/speed-work!).
  • PaceLyte (Electrolytes)(Optional) – Nice to use a few days before and for a few days after. Also great if you’re a super-cramper (despite hydrating correctly with the GT Gel); or if you’re a heavy athlete >100kgs) and you need to top-up with extra electrolytes en route.

A brief note on GT Gel for planning:
The full decanting bottle (110ml) is enough to run ~30kms.
The decanting bottle filled to 75ml is enough to run ~21kms.

Use 3 different coloured decanting bottles for Comrades, this makes planning super easy!

For the days leading up to Comrades, and on the morning when you wake up, please do as follows:

Nutrition/Carboloader: 3-4 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals).

You can also drink a botttle of EnduraPower over the day (s) before; or add one teaspooon of PaceLyte to your water,  if you prefer electrolytes only.

Breakfast: If you are not close to the start of Comrades and need to wake up at 02h30 on Comrades morning to travel to the start, we suggest that you have something light to tide you over to 45 minutes before the start, when you have your 2 scoops of EnduraShake in 400mls water. Upon waking, choose something light to eat, something that your body is used to (don’t change anything). For example, you might wish to have a tiny amount of oats made with boiling water, a small spoon of peanut butter and a banana. (Eat only foods that your body knows, and foods that you have had before, for an event).

If you are staying close to the start of Comrades, and you don’t have to wake up early to travel to the start, then you DON’T have to eat breakfast, you can rely on the EnduraShake completely!

We recommend that you drink a serving of EnduraPower ANYTIME from the time that you wake up until the start of Comrades: 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+). You CAN TAKE less than this.

Then 45 minutes before the start of Comrades: 2 scoops EnduraShake in 400ml water. THIS IS CRUCIAL!!!

For Comrades, there are usually 3 SUPPORT Senarios: (Colour- coded below for your easy reading!)

Senario 1:  You have support at ~30kms and ~60kms. (Also included in this senario, is support every 15kms)
Divide the distance into 3 x 30km and repeat the same (easy) pattern 3 times:

Senario 2:  You have support only at Halfway, or only at  60kms:
Divide the distance into 2 x 45km and repeat the same (easy) pattern 2 twice.

Senario 3: You have support at 20kms, 40kms, 60kms.

Senario 1: Support at ~30kms and ~60kms. Divide the distance into 3 x30kms and repeat the same pattern 3 times

Having had EnduraShake (2 scoops, 45 minutes before); and EnduraPower (anytime after you wake up), both prescribed above, then…

0-30km:

  • 1 x decanting gel bottle filled with GT Gel – sip over 30km; OR for the first 10kms, use EnduraPower : 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 EnduraPower 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). If you decide to go with this option, then you will only need to fill your little decanting gel bottle to ~75mls, as this will give you enough energy and electrolytes to cover the balance of the 20kms, to get to the 30km mark. (Note: if you’re >90kgs, then keep the little decanting gel bottle filled to the top with GT Gel).
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.

30-60km:

  • At 30km: 2 scoops EnduraShake (in 400ml water); OR 1.5 scoops EnduraShake (in 300mls water)
  • 1 x decanting gel bottle filled with GT Gel – sip over 30km to 60km OR 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 30kms-40kms. If you decide to go with this option, then you will only need to fill your little decanting gel bottle to ~75mls, as this will give you enough energy and electrolytes to cover the balance of the 20kms, to get to the 60km mark. (Note: if you’re >90kgs, then keep the little decanting bottle filled to the top with GT Gel).
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.
  • Note: Heavy athletes >100kgs might wish to top up with half to one teaspoon of PaceLyte along the way.

60-90km:

  • At 60kms: 2 scoops EnduraShake (in 400ml water) OR 1.5 scoops EnduraShake (in 300mls water) OR 1 scoop EnduraShake (in 200mls water)
  • 1 x decanting gel bottle filled with GT Gel – sip over 30km to 60km OR 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 60kms-70kms. If you decide to go with this option, then you will only need to fill your little decanting gel bottle to ~75mls, as this will give you enough energy and electrolytes to cover the balance of the 20kms, to get to the 90km mark. (Note: if you’re >90kgs, then keep the little decanting bottle filled to the top with GT Gel).
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.
  • Note: Heavy athletes >100kgs might wish to top up with half to one teaspoon of PaceLyte spread out along the way.

Senario 2: Support at halfway only
Divide the distance into 2 x 45km and repeat the same (easy) pattern twice:

Having had EnduraShake (2 scoops, 45 minutes before); and EnduraPower  (anytime after you wake up), both prescribed above, then:

0-45km:

  • For the first 10kms, use EnduraPower : 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).
  • 1 x decanting gel bottle filled with GT Gel. Start on this after the serving of EnduraPower (around 10km) and sip intermittently until you get to about 45km.
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.
  • Note: Heavy athletes >100kgs might wish to top up with half to one teaspoon of PaceLyte spread out along the way.

45-90km:

  • At Halfway: 2 scoops EnduraShake in 400ml water.
  • Drink 500-750mls EnduraPower for the next 10kms(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.
  • 1 x Decanting gel bottle filled with GT Gel. Start on this after the serving of EnduraPower (after 10kms on the EnduraPower) and sip intermittently until the end.
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.
  • Note: Heavy athletes >100kgs might wish to top up with half to one teaspoon of PaceLyte spread out along the way.

Senario 3: Support at ~20kms, 40kms and ~60kms.

Have a slightly reduced dose of EnduraShake before the start, as you will be picking up more EnduraShake at 20kms. So drink 1.5 scoops, in 300mls water, 45 minutes before; and EnduraPower (anytime from the time you wake up),

0-20km:

  • 1 x decanting gel bottle filled with GT Gel ONLY up to the 75ml mark – sip over 20km; OR for the first 10kms, use EnduraPower : 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 EnduraPower 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). If you decide to go with this option, then you will only need to fill your little decanting gel bottle with GT Gel up to ~35mls, as this will give you enough energy and electrolytes to cover the balance of the 10kms, to get to the 20km mark. (Note: if you’re >90kgs, then fill the little decanting gel bottle to 50mls with GT Gel).
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.

20-40km:

  • At 20kms: Drink 1 scoop EnduraShake in 200mls water.
  • 1 x decanting gel bottle filled with GT Gel ONLY up to the 75ml mark – sip over 20km to get to 40kms; OR from 20km-30km, drink EnduraPower : 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 EnduraPower over the next 10kms – mix in a bottle that you’re happy to toss. (This will give you a nice flavour change in your mouth). If you decide to go with this option, then you will only need to fill your little decanting gel bottle with GT Gel up to ~35mls, as this will give you enough energy and electrolytes to cover 10kms, to get you to the 40km mark. (Note: if you’re >90kgs, then fill the little decanting gel bottle to 50mls with GT Gel).
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.

40-60km:

  • At 40kms: Drink 1.5 scoop EnduraShake in 300mls water. (Or 1 scoop in 200mls water)
  • 1 x decanting gel bottle filled with GT Gel ONLY up to the 75ml mark – sip over 20km to get to 60kms; OR from 40km-50km, drink EnduraPower : 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 EnduraPower over the next 10kms – mix in a bottle that you’re happy to toss. (This will give you a nice flavour change in your mouth). If you decide to go with this option, then you will only need to fill your little decanting gel bottle with GT Gel up to ~35mls, as this will give you enough energy and electrolytes to cover 10kms, to get you to the 60km mark. (Note: if you’re >90kgs, then fill the little decanting gel bottle to 50mls with GT Gel).
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.

60-90km:

  • At 60kms: Drink 1.5 scoop EnduraShake in 300mls water. (Or 1 scoop in 200mls water)
  • 1 x decanting gel bottle filled with GT Gel ALL THE WAY TO THE TOP. Sip over 30km to get to 90kms; OR from 60km-70km, drink EnduraPower : 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 EnduraPower over the next 10kms – mix in a bottle that you’re happy to toss. (This will give you a nice flavour change in your mouth). If you decide to go with this option, then you will only need to fill your little decanting gel bottle with GT Gel up to 75mls, as this will give you enough energy and electrolytes to cover 20kms, to get you to the end.
  • Hydrate with water according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).
  • Use Joobies/Jooblets or Souties to top up as needed.

After Comrades, take GOOD CARE:

2 scoops EnduraShake in 400mls water afterwards. If possible, take another 1 (or 2) scoops before going to sleep. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping).

Take one teaspoon of PaceLyte in 500-750mls water anytime between finishing Comrades and going to sleep. Continue with one teaspoon per day for a few days afterwards. Great before sleep!

De-briefing: For Comrades and any other running event that is ~70kms (or 10 hours), continue taking EnduraShake for a few days afterwards to support the immune system and help with recovery. Most folk follow a similar pattern to carbo-loading.

General info on each formula for further reading…

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.

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, fast 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 2.5 – 3 hours or 25-30km of moderate-to-high intensity heart-rate racing, so be sure to have enough GT Gel. If filled to 75mls, it should give enough energy and electrolytes to last you about 2 hours or 20kms

Remember to drink water en route as usual. Hydrate according to bodyweight. This may vary according to personal requirements, ambient temperature/humidity 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 tasteless 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. PaceLyte will provide you with electrolytes only – HIGH magnesium glycinate and with a miniscule amount of carbohydrate.

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 finish.

Note: The Jooblets (baby Joobies) are very nice to nibble on throughout the event, especially if you need a distraction/reward factor. Nibble on just one from time to time!

Souties: For the Comrades MUNCHIES!!

Savoury/salty snack. Pure food. No preservatives. MCT’s for energy!  (They taste like chips!).

Use Souties as follows:

• Anytime! When you need real food to perform.
• When you’re craving a salty, savoury snack, especially after all the sweet stuff!
• 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 Salts

Twin packs with a variety of flavours: Mixed Herbs, Basil-Pesto, Thyme, Umama, Tomato+Black Pepper; and Original. Nothing sweet about them!

EnduraPower:

You can run the Comrades race on EnduraPower –  if you don’t like gels and are happy to carry the powder; or if 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 water per litre. (You should not water it down unless topping up with PaceLyte).
• 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. (See recommendations under GT Gel)
• 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.

For Daily Training and Recovery, we recommend the following:

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.

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.

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

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.

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/track.

Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your knees/achilles, 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.

 

100 Miler, 160km Ultra (Running), Comrades, Ultra, Washie, Washie 100 Miler, Marathon Des Sables, Comrades Marathon

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