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Running a 60km (Faracats, Manoni, RAC, Katlehong)



Running a 60 km

If you are running a 21km, then click here

Running a 42km, 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: 3-4 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals).

You can also drink a botttle of EnduraPower over the day (s) before, or add a teaspooon of PaceLyte to your water, if you prefer electrolytes only.

When you wake up, drink a small serving of EnduraPower : Mix ~300-600mls.

Then 45 minutes before the start: 2 scoops EnduraShake in 400ml water.

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 little gel decanting bottle up to the 75ml mark. Sip on GT Gel intermittently and finish the decanting bottle over the next 20kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary). Important as GT Gel contains significant sodium and magnesium bis glycinate.

Halfway: ~30kms: 2 scoops EnduraShake in 400ml water.

30-40kms: 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 40kms – 60kms:  Fill the little gel decanting bottle up to the 75ml mark. Sip on GT Gel intermittently and finish the decanting bottle over the remaining 20kms. 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.

Throughout the event, especially in the second half, for real food that is salty and savoury, eat a Soutie (or two).

Option 2: GT Gel + Joobie /Jooblets

Nutrition/Carboloader: 3-4 days before:
1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals).

You can also drink a botttle of EnduraPower over the day (s) before or add a  teaspooon of PaceLyte to your water, if you prefer electrolytes only.

When you wake up, drink a small serving of EnduraPower : Mix ~300-600mls.

Then 45 minutes before the start: 2 scoops EnduraShake in 400ml water.

From 0kms – 30kms: Fill the little gel decanting bottle all the way to the top. Sip on GT Gel intermittently over 30kms and finish 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).

Halfway: ~30kms: 2 scoops EnduraShake in 400ml water.

From 30kms – 60kms: Fill the little gel decanting bottle all the way to the top. Sip on GT Gel intermittently over the next 30kms and finish the decanting bottle over those 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.

Throughout the event, especially in the second half, for real food that is salty and savoury, eat some Souties.

After 60kms, take GOOD CARE especially if you’re going on to do The Comrades:

2 scoops EnduraShake in 400mls water soon afterwards. If possible, take another 1 (possibly 2) scoops before going to sleep. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping).

Take one teaspoon 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!

De-briefing: For long running events such as a this 60km, continue taking EnduraShake for a few days afterwards to support the immune system and help with recovery.

 

 

RAC60

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