Day 1: 48kms
Nutrition/Carboloader: 3 days before:
1 scoop EnduraShake in 200mls water 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 – 40kms: Fill the little gel decanting bottle all the way to the top. Sip on GT Gel intermittently and finish the decanting bottle over the 30kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary). Important as GT Gel contains significant sodium and magnesium bis glycinate.
Throughout the event, for extra energy and/or electrolytes, munch on a Joobie as needed.
At ~35kms, eat a Soutie (or two).
At ~40kms, eat a Joobie
At ~45kms, eat another Joobie
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed.
Day 2: 32kms
Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
From 0kms – 30kms: Fill the little gel decanting bottle all the way to the top. Sip on GT Gel intermittently over 30kms and finished the decanting bottle over 30kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary). Important as GT Gel contains significant sodium and magnesium bis glycinate.
Note: You can also substitute any 10km section of the event with EnduraPower instead of GT Gel . 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.
Throughout the event, for extra energy and/or electrolytes, munch on a Joobie as needed. Eat a Joobie 20-30 minutes from the end.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Day 3: 20kms
Breakfast Before: 1 scoop EnduraShake in 400ml water, 45 minutes before the start.
From 0kms – 20kms: Fill the little gel decanting bottle up to the 75ml mark – This is enough to run 20 kms. Sip on GT Gel intermittently over 20km. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary). Important as GT Gel contains significant sodium and magnesium bis glycinate.
Note: You can also substitute 10km of the distance with EnduraPower instead of GT Gel. 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.
Throughout the distance, for extra energy and/or electrolytes, munch on a Joobie as needed. Eat a Joobie 20-30 minutes from the end.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1 scoop again before bed.
Debriefing: Consider additional 1 scoop EnduraShake daily in 200 ml, for a few days afterwards. This is particularly important if you’re going to be doing the Comrades.
