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Running a 32km



Running a 32km

If you are running a 21km, then click here

Running a 48-50km, then click here

Two Oceans

Comrades

Easter 100

Do you run trail too? Click here

Option 1: EnduraPower + GT Gel + Joobie /Jooblets

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 – 32kms:  Fill the little gel decanting bottle up to the 75ml mark. Sip on GT Gel intermittently and finish the decanting bottle over the remaining 22kms. 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.
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed.

Option 2: GT Gel + Joobie /Jooblets

Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
From 0kms – 32kms:  Fill the little gel decanting bottle all the way to the top. Sip on GT Gel intermittently over 32kms 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.

 

 

Colgate 32, Alan Robb 32,  Marathon, Half marathon, Easter 100,

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