Running a 42km? This is what we recommend…
- EnduraShake: Breakfast and loading before and recovery after
- EnduraPower : Use for the first 10kms of every marathon – helps settle the gut, sets the foundation for the entire race and ensures a hydrated state right from the beginning without being dependent of the water tables for the first 10kms. Mix in a bottle that you can throw away. Start on the GT Gel from 10 kms. Also use EnduraPower for daily training, and track work and hill repeats. Use EnduraPower for any training runs up to ~20kms).
- GT Gel and decanting bottle (pocket bottle)
- Joobies
- Souties (Optional = Salty, savoury potato+protein biscuits with MCT oil)
Summary:
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 – 42kms: Fill the little gel decanting bottle all the way to the top with GT Gel (do not water it down). Sip on GT Gel over the next 32kms: Take your time – with small sips intermittently. Continue to drink water throughout: Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely. Note: 8mls if cool and rainy, 10mls if very hot – Read more below). Important as GT Gel contains significant sodium and magnesium bis glycinate.
Note: If => 90kgs, fill the little gel decanting bottle to ~100mls with GT Gel.
Over the event, munch on a Joobie as needed. Also eat one Joobie 4 minutes before your worst hill.
At ~37kms, eat a Joobie
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed.