Paddling – 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
- EnduraPower or PaceLyte
- L-Glutamine
- LeanPlex or Whey Power
- Collagen Peptides (Optional – only if you have dodgy joints – shoulders /lower back/ knees etc)
EnduraShake:
A light, but SUSTAINING liquid race meal. You won’t get hungry for about 3.5 – 4 hours.
It also eliminates the “wall’ that everyone “hits” at around 2.5 hours.
Use EnduraShake 4 ways for Paddling:
- Nutrition/Carbo-loader: 1-3 days before (depending on the intensity of the event). 1 scoop in 200mls water at 10h00, 15h00 and before bed.
- Before the start: Take 2 scoops (full serving) 45-60 minutes before the start.
- During: Light, sustaining meal – Drink 2 scoops every 3.5 to 4 hours
- Recovery food: 2 scoops afterwards (one serving) to maximise fast recovery. Take another 1-2 scoops before you go to sleep, especially for multi-day events. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping)
For shorter, fast sessions: 2 hours 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 3.5 – 4 hours = 2 scoops AFTER for recovery.
1 scoop BEFORE for 1.5 – 2 hours = 1 scoop AFTER for recovery.
EnduraPower:
EnduraPower: This powder goes in your hydration pack:
- Low GI for stable blood sugar
- 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 hydration pack (the flavour is light enough for you to do so). However, if you prefer to put water only in your hydration pack, then you can use just GT Gel, taking a sip from the little decanting bottle from time to time. The little GT Gel decanting bottle will give you 2.5 – 3 hours of racing with JUST water. (See GT Gel info below) You can also simply top up your electrolytes only in your hydration pack with a teaspoon of PaceLyte.
- Alternatively, you can also swap between EnduraPower and GT Gel for variety. For example, you may wish to race the first few hours on EnduraPower and then switch to water only in your hydration pack, and sip intermittently on the little GT Gel flask over the next few hours.
- It is a good idea to drink ~750ml of EnduraPower sometime in the morning before the race starts, as this ensures that you are fully hydrated and fueled from the start!
- 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.
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:
- An extremely high-electrolyte, sustaining energy gel, GT Gel is designed in Africa for Africa.
- 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 hydration pack. The little gel bottle (filled to the top) will give you about 2.5 – 3 hours of paddling with a moderate-to-high intensity heart-rate, so be sure to carry enough GT Gel. (Duct tape to the boat)
Remember to drink water – fill your hydration pack and hydrate according to bodyweight. This may vary according to personal requirements, ambient temperature and 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 low-taste ELECTROLYTE formula
- Contains significant amounts of MAGNESIUM GLYCINATE
- A minuscule amount of carb – D-Ribose!
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 hydration pack whilst racing.
- If you’re feeling dehydrated or very tired at the end of the day, drink another teaspoon before you go to sleep that night, especially for multi-day events.
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 –Before portage/hectic hills.
- Struggling to concentrate – making technical mistakes.
- 20-30 minutes before the end, for a strong finish.
Souties: For the MUNCHIES!!
A savoury/salty snack. Pure food. No preservatives. MCTs for energy! (They taste like chips!).
Use Souties as follows:
- Anytime! When you need to perform, but also need real food.
- When you’re craving a salty, savoury snack, especially after all the sweet stuff!
- 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:
Use 1-2 teaspoons after paddling. If really tired, take another 1 teaspoon before you go to sleep that night.
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 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. 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 sprints/heavy lifting.
4. Pace & Power Collagen Peptides: If you have issues with your joints – ANY connective tissue – for example, your knees/ shoulders/ 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.
Duzi Canoe, Berg River