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Running (Road) 3 DAYS = 48km + 32km + 20km (Easter 100)
Other Distances | Road

Running (Road) 3 DAYS = 48km + 32km + 20km (Easter 100)

Other Distances | Road

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Running (Road) 3 DAYS = 48km + 32km + 20km (or similar distances over 3 days) (Easter 100)

Day 1: 48km
Day 2: 32 km
Day 3: 20 km

This what you need…

EnduraShake:

What is EnduraShake? 1) Loader….2) Breakfast before… 3) Recovery Shake afterwards…

EnduraShake is a liquid, pre-digested food, which will give you about 3.5 hours of racing/training….(2 scoops in 400mls water will give you about 3.5 hours). It absorbs quickly and easily – Great if you struggle to eat and compete!
EnduraShake is also used as your nutrition “loader” 3 days before.
And EnduraShake is taken AFTERWARDS for recovery!

HOW TO USE ENDURASHAKE FOR RUNNING

Nutrition-loader (includes carbs): 3 days before:
1 scoop EnduraShake in 200mls water at 10h00,
1 scoop EnduraShake in 200mls water at 15h00 and
1 scoop EnduraShake in 200mls water  before bed.
One scoop 3 times per day in 3 divided doses. Continue eating your normal meals.

Before the Start: 2 scoops EnduraShake in 400ml water, 45 minutes before.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed.

  • EnduraShake: Breakfast and loading before and recovery after
  • EnduraPower: Use for the first 10kms of every marathon: it helps settle the gut, sets the hydration foundation for the entire race, by ensuring a hydrated state right from the beginning. It also eliminates the need to stop at the water tables for the first 10kms. Mix in a bottle that you can throw away.
    Switch to GT Gel from 10kms to the end. Also use EnduraPower for daily training, for track work and hill repeats. Use EnduraPower for any training runs up to ~20kms).
  • GT Gel and pocket bottle
  • Joobies
  • Souties (Optional = Salty, savoury potato+protein biscuits with MCT oil)

Day 1: 48kms

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

Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.

First 10kms: 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+). Mix in a bottle that you’re happy to toss.

From 10kms – 30kms: Fill the 1st little pocket bottle up to the 75ml mark.
Note: If you are a heavier athlete => 90kgs, then fill the little pocket bottle up to the lid instead (and not just up to the 75ml mark).
Sip on GT Gel intermittently and finish the pocket bottle over the next 20kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary according to personal preference, ambient temperature and several other factors).
Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.

From 30kms to 50kms: Fill the 2nd little pocket bottle up to the 75ml mark.
Note: If you are a heavier athlete => 90kgs, then fill the little pocket bottle up to the lid instead (and not just up to the 75ml mark).
Sip on GT Gel intermittently and finish the pocket bottle over the next 20kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary according to personal preference, ambient temperature and several other factors).

Note: If => 90kgs, then fill both pocket bottles with GT Gel right up to the lid instead of only up to the 75ml mark

Throughout the event, TWO LOVELY, DELICIOUS EXTRAS… to help you along the way: Joobies and Souties 

Joobies: Over the day, munch on a Joobie as needed…. When you’re sulking, in a dark place, have brain fog etc
Before the worst hill (s): Eat one Joobies about 4 to 5 minutes before the hill.

For strong finish: Eat a Joobie 30 minutes from the end.

Note: Joobies are high GI, so they need to used in conjunction with (stable) EnduraShake, EnduraPower and GT Gel.

How to use Joobies!

Souties !!!!
Over the day, ANYTIME, eat a Souties . Great for cramps and a change to a savory taste. – Salty and very YUM! Trace mineral salts in BAKED YAM, together with a vegan protein and MCT oil. Souties are also helpful in settling an unhappy tummy. Extremely low GI, stable blood sugar.

How to use Souties…Go here

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Day 2: 32kms
Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.

There 3 Options for fueling during a 32km…

32kms – Option 1: EnduraPower + GT Gel + Joobies

First 10kms: 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+). Mix in a bottle that you’re happy to toss.
From 10kms – 32kms: 
Fill the little pocket bottle up to the 75ml mark.
However, if you weigh more than 90kms, then fill the little pocket bottle up closer to the lid.

Sip on GT Gel intermittently and finish pocket bottle over the remaining 22kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary).

Hydration is Important as GT Gel contains significant sodium and magnesium bis glycinate.

Throughout for extra energy and/or electrolytes, munch on a Joobie as needed.

Souties (Optional = Salty, savoury potato+protein biscuit with MCT oil). Great for stopping cramps.

Use Souties as follows:

  1. Anytime!
  2. When you’re craving a salty, savoury snack, especially after all the sweet stuff!
  3. When you feel like REAL food, but food that is sustaining.
  4. When you need a balanced mini-meal – protein, carb and fat.
  5. If you’re cramping. Contains both Kalahari and Himalayan Salts

Tip: Take a sip of water before you eat a Soutie – They are very salty!

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed.
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32km – Option 2: GT Gel + Joobies

Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
From 0kms – 32kms: GT Gel only
if you weigh LESS than 90kgs: Carry 1 pocket bottle Fill it all the way to the top.
If you weigh more than 90kgs: Carry 2 pocket bottles.Fill each one up to the 75ml mark.

Sip on GT Gel intermittently over 32kms and finished the pocket bottles over 30kms.
Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary). Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.
Note:

You can also substitute/ switch any 10km section of the event with EnduraPower instead of GT Gel as follows:
EnduraPower: 1 scoop for a person weighing close to ~50kgs; 1.5 scoops for a person weighing close to ~75kgs; 2 scoops for ~100kgs+).
Keep hydrating correctly.

Throughout, for extra energy and/or electrolytes, munch on a Joobie as needed. Also, eat a Joobie about 20-30 minutes from the end for a strong fast finish.

Souties (Optional = Salty, savoury potato+protein biscuit with MCT oil).

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
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32kms – Option 3: EnduraPower only: Run with a hydration pack or waterbottle with ziplock bags of EnduraPower per hour/10kms

Use 1 serving of EnduraPower per hour, according to bodyweight per hour:

Mix 500-750-1000mls EnduraPower depending on your bodyweight:
1 scoop in 400mls- 500mls for a person weighing close to ~50kgs;
1.5 scoops in 600ml-750mls for a person weighing close to ~75kgs;
2 scoops in 800mls to one litre for a person weighing ~100kgs+).

Throughout the event, for extra energy and/or electrolytes, munch on a Joobie as needed. Also, eat a Joobie about 20-30 minutes from the end for a strong fast finish.

Souties (Optional = Salty, savoury potato+protein biscuit with MCT oil).
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.

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Day 3: 20 km

EnduraShake: 1 scoop in 200mls water about 30-40 minutes before the start.

0 – 20kms: Fill one little pocket bottle up to the 75ml mark.
Note: If you are a heavier athlete => 90kgs, then fill the little pocket bottle up to the lid instead (and not just up to the 75ml mark).
Sip on GT Gel intermittently and finish the pocket bottle over the next 20kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary according to personal preference, ambient temperature and several other factors).
Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.

OR:
Use EnduraPower: One serving per hour or per 10kms: 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+).

Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping).

And after a very long event like this…

Debriefing for recovery: After this, take GOOD CARE especially if you’re going on to do Comrades Continue taking EnduraShake for a few days afterwards to support the immune system and help with recovery.

And it’s a very good idea to take 1-2 teaspoons of PaceLyte in 500-750mls water anytime between finishing the 60km and going to sleep. Continue with one teaspoon per day for a few days afterwards. Great before sleep!

B.  DAILY Training and Recovery

JirehProTM is a complete protein, containing all 9 of the essential amino acids. It has a high content of BCAAs (branched chain amino acids). In addition, it boasts a high bio-availability to the body = It is has a PDCAAS of 1.0 (which is the highest score that a protein can score!)
PDCAAS stands for Protein Digestibility-Corrected Amino Acid Score and a score of 1.0 indicates that the protein fulfills all the essential amino acid needs, playing a critical role in the growth and repair of your body’s muscles, bones, and other tissues.

It is unflavoured and so VERY versatile: It can be can be incorporated into various foods to boost the protein content…For example, it can added to baked goods, shakes, porridge, potato bake, fruit /green smoothies, soups and as a meat substitutes.

Difference between Whey Protein and JirehPro

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.
Note:
You don’t need to get L-glutamine if you’re using our Whey Power as there is more than enough L-Glutamine per scoop in the Whey Power: There is 6000mg per 1 scoop (6 grams!).
Neither do you need to add BCAAs to your regime – there is more than enough BCAAs per scoop in the Whey Power: There is 7500mg per 1 scoop (7.5 grams!). Plus there are additional BCAAs in GT Gel and BCAAs in JirehProTM

What is the difference between LeanPlex and Whey Power?

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.

EnduraShake can be also be taken before and after all your training sessions
1-2 scoops BEFORE for 1.5-3 hours of training = 1-2 scoops AFTERWARDS for recovery

EnduraPower: This goes in your waterbottles for training
OR:
PaceLyte: A tasteless ELECTROLYTE formula.
Use PaceLyte as follows:
If you prefer to train on electrolytes only, then use PaceLyte:: Simply add 2 teaspoons to your water bottle. PaceLyte is tasteless, and will provide you with just electrolytes, with a minuscule amount of carbohydrate.

FAQ: I am a road runner, how do I use the EnduraPower?

FAQ: Can you explain how to load and use EnduraShake for an event?

FAQ: How do I use the GT Gel with the pocket bottle

FAQ: How do I use PaceLyte?

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