Sport & Nutritional Supplements - since 2002
Road

Road Cycling >60kms

Road

 

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

Mountain Biking? Click here

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 ~60-70km.

Use EnduraShake 4 ways for Cycling:

  • Loading – 3 days before
  • Breakfast before
  • Meal during
  • Recovery after

EnduraShake Nutrition (and Carbo) Loading before:
3-5 days before (depending on the intensity of the event).

1 x scoop in 200mls water at 10h00
1 x scoop in 200mls water at 15h00
1 x scoop in 200mls water before bedtime

In other words, 3 scoops in divided doses spread over the day for 3-5 days, in-between your main meals (hence 10h00, 15h00 and before bedtime) so that you are able to still eat your “normal” foods/meals – In this way, there are no changes to your body’s digestive routine. So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 3-5 days before your event.

Before the start:
Take 2 scoops in 400ml water (full serving) 45-60 minutes before the start.
Two scoops should last you between 3-4 hours of relatively high heart-rate training or racing.
(Usually 100km -110km of road cycling)

During: Light sustaining meal. If you’re riding longer than 4 hours – for instance 6-8 hours, then you should take EnduraShake during the ride. It is predigested, so super-easy on the gut…

Your dosage during a very long road cycling event should be as follows:
2 scoops in 400ml water at 90-100kms (the normal full serving) – this amount to ride to ride an additional 3-4 hours.
1 scoop in 200ml water at 90-100kms (half of the normal serving) to ride an extra 1.5-2 hours.

So for very long road cycling events: 160km/200kms, simply take another 2 scoops (the normal full serving) in 400ml water at halfway at ~90km.

The same applies to 24 hour (or longer) events: Simple drink 2 scoops in 400ml water every 3.5-4 hours throughout.

Recovery food: 2 scoops in 400ml water afterwards (the normal 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 and prepare your muscles for the next day)

As an alternative, you can munch on Souties from the half-way mark: The saltiness of Souties makes a lovely change to your taste-buds and they are great for preventing cramping.
Tip: Have a sip of fluid before you eat a Soutie, as they are VERY salty – containing both Kalahari and Himalayan salt.

For short (slower) sessions: 50-60km or less, you can simply ride on EnduraPower only.

But for short, fast performance, then  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 Strategy for Road Cycling:

Here are your options:

  • EnduraPower – Powder containing electrolytes and slow-release energy, which is added to your waterbottles
  • GT Gel – A concentrate containing electrolytes (including magnesium glycinate) and slow-release energy: Decant concentrate into the tiny pocket bottle, ride with water only in your waterbottles
  • PaceLyte – Electrolyte only, minuscule carbohydrate.

You can also switch between these options: Many cyclists like to do the first half of the event on EnduraPower and the 2nd half on GT Gel with just water in their bottles.

Pacelyte is used by folk who need extra electrolytes, or folk who like to ride with only electrolytes in their hydration system, or for heavier athletes >= 90kgs, who are at risk of cramping

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

  • Low GI for stable blood sugar (thus helping with focus and concentration)
  • High electrolytes (including magnesium glycinate) to prevent dehydration and muscle cramping (contains Kalahari Salt).
  • Malic acid and lactate buffers 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 use GT Gel instead, sipping 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 your bodyweight. This may vary widely according to personal requirements, training and medical history, ambient temperature/ humidity/ windy conditions and the demands of the event).
    It has been suggested to hydrate as follows: ~8mls to ~10mls x bodyweight/hr.
    For example, if you weigh:
    60kgs – Drink ~480mls to 600mls / hour
    90kgs – Drink ~720mls to 900mls / hour.
  • TIP: If you’re riding 100kms with only 2 x 750ml waterbottles and you weigh ~75kgs (and you’re not prepared to stop and fill), then simply make up the “shortfall” of fuel and electrolytes by drinking a 750ml bottle of EnduraPower sometime in the morning before the session starts. This ensures that you are fully hydrated and fueled from the start, radically reducing the chance of cramps or “running out of steam”.

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

GT Gel: A soft-tasting liquid concentrate, filled with sustaining carbs and high electrolytes!
Designed in Africa for African heat.

  • Contains magnesium concentrate and higher salts
  • Blend of sustaining carbohydrates.
  • Contains BCAAs

Use GT Gel as follows:
Pour GT Gel into the little pocket bottle and sip intermittently, consuming approximately one third of the pocket bottle per hour of riding.
Continue to hydrate with water according to bodyweight as suggested above (~8mls to ~10mls x bodyweight/hr).

TIP: 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 pocket bottle (filled right up to the lid) will give you about 3 hours of riding with a moderate-to-high intensity heart-rate. With GT Gel you can ride on water alone. But remember to drink water – hydrate according to bodyweight – as suggested above.
Hydrating correctly ensures easy and rapid absorption of the GT 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 slightly salty ELECTROLYTE formula, (no flavours added) containing significant amounts of magnesium glycinate, with a minuscule amount of carbohydrate.

Use PaceLyte as follows:

  • If you’re a chronic/extreme cramper, then simply top up your electrolytes by adding 1-2 teaspoons of PaceLyte to the EnduraPower mix in your water-bottles during a high-intensity session.
  • If you are a heavier, more muscular athlete (mesomorph; >90kgs) where the risk of cramping is greater, add a teaspoon of PaceLyte to a glass of water the night before the event and repeat in the morning before the event.
  • If you’re following a low carbohydrate lifestyle and prefer to train on just electrolytes, then use PaceLyte instead of EnduraPower. PaceLyte has only a minuscule amount of carbohydrate. Add 1-2 teaspoons of PaceLyte per 750ml/1 litre.

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/ in a dark place…having an off-day.
• If your blood sugar has dropped.
• Cramping – Eat a double serving and continue hydrating correctly!
• Hills –Approx 4 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 potato (cassava root) snack with protein. Pure food. No preservatives. MCTs for energy!

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 must have 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 waterbottles 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 minuscule amount of carbohydrate), then use PaceLyte instead of EnduraPower. 1-2 teaspoons of PaceLyte per 750ml/1 litre.

Daily Recovery….Great options:

  • JirehPro
  • LeanPlex
  • Whey Power
  • L-Glutamine
  • Collagen Peptides
  1. JirehPro: Protein only! No flavour, no colourants. Simply add to porridge, smoothies, soups, potato bake, muffins, cereals. Vegan with amino acid profile similar to whey protein. NO lactose
  2. 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
  3. 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 MCTs 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.
  4. 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.
  5. 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.

 

Need Help? Chat to Megan...