Sport & Nutritional Supplements
Cycle / Cycling (Road) ≥60km
Road

Cycle / Cycling (Road) ≥60km

Road

Road Cycling (Road ≥ 60km) What, when and how much?

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To simplify things, we have divided it into 2 areas:
1. Race Performance (and Long Weekend Sessions)
2. Daily Training and Recovery
Race Performance (and Long Weekend Sessions)

B. Daily Training and Recovery

EnduraShake:
A light, but SUSTAINING liquid race meal. You won’t get hungry for ~100km.
It also eliminates the “wall’ that everyone “hits” at ~60km.
Use EnduraShake 4 ways for Cycling:

  1. Nutrition/Carbo-loader: 2-3 days before (depending on the intensity of the event). 1 scoop  in 200mls water at 10h00, 15h00 and before bed.
  2. Before the start: Take 2 scoops (full serving) 45-60 minutes before the start.
  3. During: Light sustaining meal. For very long events, drink 2 scoops EVERY 100km during. So if riding 160 or 200kms, simply take another serving at halfway.
  4. Recovery food: 2 scoops afterwards (full serving) to maximise fast recovery. Take another 1-2 scoops before you go to sleep, especially for long, multi-day events. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping)

If riding super-long distances (>150km) then take EnduraShake as follows: Take 2 scoops before and 2 scoops at around 80-100km (or Halfway).

Alternatively, you can munch on Souties from the half-way mark.

For short, fast sessions: 50-60km or less, 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 ~100km = 2 scoops AFTER for recovery.
1 scoop BEFORE for ~60km = 1 scoop AFTER for recovery.

HYDRATION: EnduraPower and/or GT GEL

EnduraPower: This powder goes in your water-bottle(s):

  • Low GI for stable blood sugar (thus helping with focus and concentration)
  • High electrolytes to prevent dehydration and muscle cramping (contains Kalahari Salt).
  • Malic acid for high intensity racing!
  • Glutamine for 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).
  • EnduraPower should go in every waterbottle (the flavour is light enough to do so), but if you decide not to, then top up your electrolytes with a teaspoon of PaceLyte; or top up both electrolytes and carbs by sipping GT gel intermittently. The little GT Gel decanting bottle will give you 2.5- 3 hours of riding with JUST water. (See GT Gel info below)
  • Hydrate with EnduraPower according to bodyweight. (This may vary according to personal requirements, ambient temperature/humidity and the demands of the event).
    It has been recommended to hydrate 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.
  • 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! This is particularly important if you ride with only 2 waterbottles!

Note: EnduraPower has significant levels of Kalahari Salt to prevent hyponatraemia. (Water intoxication/over-hydration).
Choose your flavour wisely: Read our recommendations on flavour choices.

GT Gel:

  • Extremely high-electrolyte.
  • Sustaining blood sugars.
  • GT Gel is designed in Africa for African heat.
  • Brilliant for preventing cramps!

Use GT Gel as follows:
Pour GT Gel into the little decanting bottle and sip intermittently if you’d like to take a break from riding on EnduraPower, and would prefer to ride with just water in your waterbottles. The little gel bottle (filled to the top) will give you about 3 hours of riding with a moderate-to-high intensity heart-rate, with ONLY water in your water bottles/ hydration pack.
Remember to drink water – hydrate according to bodyweight – as suggested above.
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, with a miniscule amount of carb.
Use PaceLyte as follows:
If you always tend to always cramp (despite using EnduraPower and/or GT Gel correctly and hydrating sufficiently), then simply add half to 1 teaspoon of PaceLyte to your waterbottles whilst riding. PaceLyte will provide you with electrolytes only – HIGH magnesium glycinate, with a very small 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. Don’t get dropped!
• Struggling to concentrate – making technical mistakes.
• 30 minutes before the end, for a strong, fast finish.

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

L-Glutamine:
An amino acid that helps your body recover.
Use L-Glutamine as follows:
Take 1 teaspoon after riding 100km – Simply add to your EnduraPower at the end. If you are really tired, take another 1 teaspoon before you go to sleep that night as well.

B. Daily Training and RECOVERY

Daily Training: EnduraPower and/or PaceLyte

1. EnduraPower: This is great for daily training: Simply mix in your hydration pack as prescribed. EnduraPower is especially good for hill repeats or any high heart-rate training: Sip intermittently throughout your conditioning session.

2. PaceLyte: If you prefer to train on just electrolytes (PaceLyte has only a miniscule amount of carbohydrate), then use PaceLyte instead of EnduraPower. One teaspoon of PaceLyte per 750ml/1 litre.

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 after hills/sprints.

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.

160km Cycling, 94.7, AmaShova, Argus, Double Century, DC, Fast One, Jock, Ride for Sight, Cycle, Cycling,