Road Cycling (Road ≥ 70km -200kms) What, when and how much?
Daily training: Use one 60g serving Jireh Ndure (non-dairy) before your daily session = Contains sustained energy, plus electrolytes and AMAZING protein for recovery! (JirehProTM)
Longer weekend sessions (and events):
- Jireh Ndure (non-dairy) or EnduraShake (dairy)
- EnduraPower – Goes in your waterbottles OR…..GT Gel with pocket bottle (if you want to change to water only)
- Joobies! For sulking! Snip the top beforehand and stash in your pockets
- Pacelyte – For crampers and heavier athletes, or simply for an electrolyte boost
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HOW TO USE… WHAT, WHEN and HOW MUCH?
LOADING BEFORE – Especially for an event!
Start 3 DAYS BEFORE…
Use Jireh Ndure (or EnduraShake) as follows:
LOAD BEFORE: JIreh Ndure: Starting 3 days before the event
1 x 60g serving to 250ml water at 10h00
1 x 60g serving to 250ml water at 10h00
1 x 60g serving to 250ml water at 10h00
In other words, 3 scoops in divided doses spread over the day for 3-5 days. We recommend the 3 scoops in divided doses, in-between your main meals (hence 10h00, 15h00 and before bedtime) so that you are able to keep eating your normal food/meals – In this way, there are no changes to your body’s digestive system /bathroom routine.
So 3 servings, 3 times per day at 10h00, 15h00 and before bed. Do this for ~3 days before your event.
DRINK BEFORE – Especially for an event!
DRINK EnduraPower: Top up your carbs, magnesium bisglycinate and other electrolytes: Sip a bottle of EnduraPower over the day 1-3 days before. This is quite useful if you’re running around with last minute prep and/or travel!
Need EXTRA ELECTROLYTES??? Add Pacelyte: Electrolytes only! Unflavoured! Increase magnesium glycinate and Kalahari salt 1-3 days before: Add Pacelyte to water.
Note: If you’re a heavy athlete ie >100kgs, OR if you are a history of cramping, then add Pacelyte to your daily water and drink 1-3 days before the event.
Add 1-2 servings of Pacelyte per litre of water. (Be sure to NOT increase water alone in the days prior to an event (water-loading) as as this can contribute to the risk of hyponatraemia or dehydration/cramping).
A good rule of thumb is, if you’re not exercising during those 3 days of nutrition loading, then drink bodyweight x ~30mls over the day.
For example, if you weigh 70kgs (and you’re not exercising that day), then drink ~2100mls (~2.1 litres): This should include all your liquids for the day (tea, coffee etc). Add the Pacelyte to the water.
You can also add a serving of Pacelyte in a glass of water before bedtime.
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FOOD ON THE DAY – INCLUDING BREAKFAST!
Jireh Ndure (non-dairy) is your LIQUID FOOD WITH ELECTROLYTES (or EnduraShake (dairy)
45 minutes before the start:
Drink 1-2 x 60g servings of Jireh Ndure (or EnduraShake) in 500mls water.
For a long ride, that is >+ 160kms, then take a serving halfway: Drink your food!
Drink 1-2 x 60g servings of Jireh Ndure (or EnduraShake) in 500mls water.
Jireh Ndure mixes really easily and doesn’t thicken.
AND AFTERWARDS… in PREP for NEXT day’s ride:
Recovery: Drink 1-2 servings of Jireh Ndure (or EnduraShake) in 500mls water …
and…
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HYDRATE DURING with EnduraPower (and/or GT Gel)
EnduraPower (high electrolytes, blend of stable carbs).
This is the sports drink powder that goes in your waterbottles
Mix 1.5 scoops per 750mls
Choose your flavour after reading this link
How much EnduraPower should I drink?
Drink EnduraPower according to your bodyweight (and sport)…..For cycling, we recommend:
Bodyweight x 8ml or 10ml /hr.
For example, if you weigh 75kgs, then you should drink 600ml – 750mls EnduraPower per hour, depending on ambient temperature.
50kgs = 1 scoop in 500ml water. Drink ~400-500ml per hour
75kg = 1.5 scoops in 750ml water per hour. Drink ~600-750ml per hour
100kg = 2 scoops in 1 litre water. Drink ~800-1000ml per hour.
Note: Hydration rate may vary according to personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature rate. If you are not sure, simply discuss your hydration strategy with your doctor/dietician:Take our products with for them to see the electrolyte content!
Note:If there is any EnduraPower left in your bottles afterwards, finish it off as this will assist with replacing electrolytes and topping your glycogen fuel (energy stores in the muscles).
Choose your flavours wisely – be flavour smart!
You can combine flavours, as long as you keep to correct number of scoops. 1.5 scoops per 750ml.
Note: EnduraPower, GT Gel and PaceLyte are ALL designed for racing in heat! Note also the sodium/Kalahari salt content of all 3 formulas significantly reduces any risk of hyponatraemia/water intoxication. They are all designed for racing in African heat! And they including magnesium bis glycinate, the Rolls Royce of magnesium for endurance athletes!
RIDING WITH ONLY WATER….
If you love to ride with JUST water in your bottles/hydration pack….. then use…. GT Gel!
What is GT Gel? A concentrate of a blend of carbs plus electrolytes. GT GEL UNIQUELY contains MAGNESIUM (and it’s magnesium bis glycinate!)
Why GT Gel?
- Formidable at preventing cramps. High in magnesium bis glycinate and salts
- Maintains top performance with high heart-rates
- Comprehensive blend of stable carbs
- BCAAs to prevent muscle breakdown
- Designed for extreme heat and sports!
- Low flavour with a soft texture, very easy to swallow.
How to use GT Gel?
Decant GT Gel into the little pocket bottle as follows:
For ~3 hours of riding, fill GT Gel up to the lid and sip it over 3 hours: Small sips intermittently throughout.
TIP: A few minutes before before the start, take a swig of GT Gel (about 1-2 teaspoons worth). This may assist with starting a little too fast!…. especially if you don’t have a chance to drink for the first 20-30 minutes
OR….
PaceLyte = High electrolytes (virtually NO carb). This is optional, but is exceptional if you’re a chronic cramper! Simply include 1-2 servings of PaceLyte
Many riders like to take 1-2 teaspoons of PaceLyte, the night before a hard ride/event. You can also drink 1 teaspoon early in the morning before the start.
PaceLyte is also super if you wish to replace lost electrolytes after a hectic ride/event: One serving to a glass of chilled water and drink afterwards.
PaceLyte has added NO flavour, no colourants, no sweeteners. Absolutely refreshing and thirst-quenching!
PaceLyte is also great for daily training – if you prefer to ride daily without carbohydrate. Replace electrolytes. No flavour. No colourants.
Read More: What is PaceLyte ELECTROLYTE formula and how do I use it?
FAQ: What is the difference between EnduraPower and PaceLyte?
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Joobies: For SULKING….
What is it? An electrolyte joob packed full of ROCKET ENERGY with ELECTROLYTES
When….?
• If (when) you sulking!
• Cramping – Eat a Joobie and continue hydrating correctly!
• Hills –for those big ugly ones
• Struggling to concentrate – making technical mistakes.
• 30 minutes before the end, for a strong, fast finish.
Snip the tops and stash in your pockets…
For kids, we have Kids Kwench from age 4. We do have some BIG children using Kids Kwench (Aged 50+) as Kids Kwench is sweeter….contains coconut sugar!
(You can freeze EnduraPower and Kids Kwench the night before).
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B. DAILY Training and Recovery:
- Jireh Ndure (non-dairy): Take one scoop before your daily training sessions.
- Jireh Whay (Protein ONLY – no carb, no lactose). For AMAZING recovery. No fat-gain!
- Collagen Peptides (Brilliant for tired, damaged connective tissue…dodgy joints/knees/hips/spine etc)
- L-Glutamine (daily)
- Creatine Monohydrate
What is the difference between JirehTM Ndure and JirehTM Whay and JirehTMPro
FOR THE DAIRY LOVERS:
LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need 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 (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 Whey Power along with any low-protein meal.
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WONDERFUL STAPLES…..
paceandpower.co.za Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/spine, then our paceandpower.co.za Collagen Peptides is the thing to use! Results for most people are significantly good!
Use our collagen as follows: 2 scoops daily will give you 9000mgs. Take anytime in the day, but be consistent. Heat stable.
Collagen Tip: Get the 1kg tub – You’re going to need to use it for at least 3 months (best results are after 3 months).
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 every training session – particularly important after any type of sprints.