Two Oceans Nutrition Strategy
This is what you need…
- EnduraShake
- EnduraPower
- GT Gel
- 2 x pocket bottles
- Jooblets or Joobies
- Souties
- PaceLyte (Optional – only if you weigh more than 90kgs and/or you cramp a lot: How do I use PaceLyte?)
FOOD = Breakfast Before: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
FOOD = During at ~35kms = 2 Options:
Option 1: Drink ONE scoop in 200 of EnduraShake at ~35kms (Add >200mls water to the ziplock bag and drink from the bag
OR:
Option 2: Eat Souties at ~35kms. Eat 1 or 2 packets of Souties according to personal need/preference
What is EnduraShake? is a liquid, pre-digested food, which will give you about 3.5 hours of racing/training….(2 scoops in 400mls water). It absorbs quickly and easily – Great if you struggle to eat and compete!
Use EnduraShake for Two Oceans as follows: 1) Loader…2) Breakfast before… 3) Mini-meal During… 4) Recovery Shake
1) LOADER3 days before: EnduraShake is also used as your nutrition “loader” 3 days before. (1 scoop 3 times per day, for 3 days)
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.
2) BREAKFAST BEFORE: Take 2 scoops in 400mls water, 45 minutes before the start
EnduraShake is a liquid, pre-digested food, which will give you about 3.5 hours of racing/training. It absorbs quickly and easily – Great if you struggle to eat and compete!
3) Mini-meal during: Take 1 scoop ONLY of EnduraShake in 200mls at 30-35kms. Tip: Add >200mls water to the ziplock bag and drink EnduraShake from the bag.
4) Afterwards for GREAT Recovery:
Take 2 scoops EnduraShake in 400mls water (as soon as possible afterwards)
During Two Oceans:
0-10kms:
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 – 46kms:
At 10kms, switch to GT Gel in pocket bottles as follows:
Run with 2 pocket bottles: Fill each pocket bottle to the 75ml mark or a tiny bit more (if you are heavy > 90kgs). Top up the rest of the bottle with water.
Sip on the 1st pocket bottle filled with GT Gel from 10kms to 30-33kms
Sip on the 2nd pocket bottle filled with GT Gel from 30-33kms to 56kms
Take your time – with small sips intermittently. Continue to drink water throughout:
Hydrate with water only according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely. Note: 8mls if cool and rainy, 10mls if very hot and/or windy. Water is important as GT Gel contains significant sodium and magnesium bis glycinate to prevent cramping.
At 50kms: Finish off the event with a Joobie for a strong, fast finish!
How do I use Joobies?
Eat one Joobie about 4 minutes before the worst hill
Eat one Joobie about 30 minutes from the end
Keep one spare Joobie in case you sulk!
Keep one spare for lack of focus.
How do I use Souties ?
Eat Souties ANYTIME when you feel for something savoury and salty, when you’re tired of all the sweet stuff. Nice when you feel for real food in your tummy! Great for sorting out cramping.
If your don’t wish to have 1 scoop of EnduraShake in 200mls at 30kms, then you can simply eat 1 or 2 packets of Souties according to personal need/preference
Recovery afterwards: 2 scoops EnduraShake in 400ml water. Amazing recovery with EnduraShake
More info:
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?