For Enduro riding: What to use, when and how:
If racing Motocross, then click here
Race Performance/Long Weekend Rides
The obvious…. but just saying anyway…
You need to train on everything, preferably for several sessions before an event. Never switch to something new on the day of the event: Think of your nutrition as you’d see a new bike, or a new piece of equipment: You always use something new in a relaxed setting before you use it in a race.
WHAT YOU NEED for Enduro Riding:
- Jireh Ndure (non-dairy) or EnduraShake (dairy)
- EnduraPower – Goes in your hydration pack
- GT Gel with 2-stroke bottle – Goes in your handle-bars bag/pocket
- Joobies! Duct tape to the bike, stash in your pockets
- Pacelyte – For crampers and heavier athletes
How to use… what and when….
3 DAYS BEFORE THE EVENT (4-5 days if the event is extreme for you), nutrition load as follows:
Use Jireh Ndure or EnduraShake as follows:
Starting 3 days before the event,
1 x scoop in 250-200mls water at 10h00
1 x scoop in 250-200mls water at 15h00
1 x scoop in 250-200mls water before bedtime
In other words, 3 scoops in divided doses spread over the day for 3-5 days. We recommend the 3 scoops in divided doses, in-between your main meals (hence 10h00, 15h00 and before bedtime) so that you are able to keep eating your normal food/meals – In this way, there are no changes to your body’s digestive/daily toilet routine.
So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 3-5 days before your event.
B) EnduraPower: You can also top up your carbs, magnesium bisglycinate and other electrolytes:
Sip a bottle of EnduraPower over the day 1-3 days before. This is quite useful if you’re running around with last minute prep and/or travel!
C) Pacelyte: Increase magnesium glycinate and Kalahari 1-3 days before: Add Pacelyte to water.
If you’re a heavy athlete ie >100kgs, OR if you are a history of cramping, then add Pacelyte to water and drink 1-3 days before the event.
Add 2-2.5 scoops of Pacelyte per litre of water. (Be sure to NOT increase your water alone in days prior to an event as as this can contribute to hyponatraemia or dehydration/cramping). A good rule of thumb is, if you’re not exercising during those 3 days of nutrition loading, then drink bodyweight x ~30mls over the day.
For example, if you weigh 90kgs (and you’re not exercising that day), then drink ~2700mls (2.7 litres): This should include all your liquids for the day (teas etc). Add the Pacelyte to the water.
You can also add 1-2 scoops of Pacelyte in a glass of water before bedtime.
ON THE DAY….Food fueling with Jireh Ndure and EnduraShake
45 minutes before the start:
Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls or 400mls water.
EVERY 3.5 HOURS OR AT EVERY DSP
Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls-400mls water every 3.5 hours (or at EVERY DSP) throughout the event. (Have a plan for unassisted DSP’s – ie leave Jireh Ndure or EnduraShake with your fuel, or carry it with you.
AND AFTERWARDS… in PREP for NEXT day’s ride:
Recovery: Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls-400mls water …
and…
2 scoops again before bed – They won’t keep you awake (although the riding might!).
FAQ: What is the difference between EnduraShake and EnduraPower?
ON THE DAY….HYDRATE with EnduraPower
EnduraPower (high electrolytes, blend of stable carbs).
This is the sports drink powder that goes in your hydration pack:
Mix 2 scoops per litre i.e 6 scoops in a 3 litre hydration pack.
Flavour: We recommend Lemon – as it is a VERY light flavour. (NO caffeine) or berry if you like sweeter (NO caffeine). (For kids, we have Kids Kwench for ages 4-12)
(You can freeze EnduraPower the night before).
How much EnduraPower should I drink?
Drink EnduraPower according to your bodyweight (and sport)
For Enduro Riding, this is recommended:
Bodyweight x 10ml or 11ml /hr.
For example, if you weigh 90kgs, then you should drink 900ml – 1 litre per hour. Your 3 litre hydration pack should last you ~3.5 hours. Remember 2 scoops per litre.
Note: Hydration rate may vary according to personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature rate. Please discuss you hydration strategy with your doctor if you are not sure, take our products for them to see!
Note:If there is any EnduraPower left in your hydration pack afterwards, finish it off as this will assist with replacing electrolytes and topping your glycogen fuel (energy stores in the muscles).
Choose your flavours wisely – be flavour smart!
Lemon-Aid is a VERY light flavour. (NO caffeine).
Berry (No caffeine)
Neutral Quench and Tangerine both have a smidgen of caffeine, equivalent to a cup of “Five Roses” tea per hour. Neutral Quench tastes like water. No artificial sweeteners or colourants.
You can combine flavours in your hydration pack as long as keep to correct number of scoops in your 3 litre hydration pack: 6 scoops in 3 litres (ie 2 scoops per litre).
GT GEL UNIQUELY contains MAGNESIUM (and it’s magnesium bis glycinate!)
Because Enduro Riding is so intense with an extremely high-kilojoule consumption, we recommend that you use EnduraPower together with GT Gel while you are riding.
Why GT Gel?
- Formidable at preventing cramps. High in magnesium bis glycinate and salts
- Maintains top performance with high heart-rates
- Comprehensive blend of stable carbs
- BCAAs to prevent muscle breakdown
- Designed for extreme heat and sports!
- Low flavour with a soft texture, very easy to swallow.
How to use GT Gel? (like a whiskey flask.. occasional swigs!)
Decant GT Gel into the little 2-stroke bottle as follows:
For ~5-6 hours of riding, fill GT Gel up to the lid of the 2-stroke bottle. (No space to top up with water as you’ll love/need every last drop of GT Gel)
For ~3-4 hours of riding, fill GT Gel up to half-way. (Top up the rest of the space with water).
(Store it in your handle-bars bag)
- A few minutes before before the start, take a swig of GT Gel(about 1-2 teaspoons worth). This may assist with reducing arm-pump.
- Then take sips intermittently throughout the ride/event, whenever you have a gap:
For instance, whenever there is a bottle-neck, or you’re picking your lines, or you’re waiting for whatever reason, then take a swig. - Finish the 2-stroke bottle filled with GT Gel over ~ 5-6 hours of riding, depending on the intensity and your size. If you’re over 100kgs, the 2-stroke should last 4-5 hours.
Remember to use the GT Gel in addition to drinking the EnduraPower which is in your hydration pack (at the rate prescribed above).
PaceLyte = High electrolytes (virtually NO carb). This is optional, but is exceptional if you’re a chronic cramper! Simply add 1-2 teaspoons of PaceLyte per litre to the EnduraPower in your 3 litre hydration pack.
Many riders like to take 1-2 teaspoons of PaceLyte, the night before a hard ride/event. You can also drink 1 teaspoon early in the morning before the start.
PaceLyte is also super if you wish to replace lost electrolytes after a hectic ride/event: Add one teaspoon to a glass of chilled water and drink afterwards.
PaceLyte has added NO flavour, no colourants, no sweeteners. It tastes slightly salty and is absolutely refreshing and thirst-quenching!
What is PaceLyte ELECTROLYTE formula and how do I use it?
Note: EnduraPower, GT Gel and PaceLyte are ALL designed for racing in heat! Note also the sodium content of all 3 formulas significantly reduces any risk of hyponatraemia/water intoxication. They are all designed for racing in African heat! And they including magnesium bis glycinate, the Rolls Royce of magnesium for endurance events.
Joobies: For extra fast ROCKET ENERGY with ELECTROLYTES, munch on a Joobie as needed. When….?
• If you’re sulking/ in a dark place…having a bad day.
• If your blood sugar has dropped.
• Cramping – Eat a Joobie and continue hydrating correctly!
• Hills –for those big ugly ones
• Struggling to concentrate – making technical mistakes.
• 30 minutes before the end, for a strong, fast finish.
Duct-tape Joobies to the bike, stash in your pockets…plenty…. For plenty sulking!
Can you use Joobies on their own for Enduros? Not if you want great performance! Read more here.
FAQ: Can I use ONLY Joobies/Jooblets for a long event such as Enduro riding?
DAILY Training and Recovery
- JirehProTM Tell me more: FAQ: about this FLAVOURLESS protein isolate
- LeanPlex or Whey Power Read here to discover the Difference between LeanPlex and Whey Power
- Collagen Peptides (Brilliant for tired, damaged connective tissue…dodgy joints/knees/hips/spine etc)
- L-Glutamine (daily)
- EnduraShake (long sessions only)
- EnduraPower or PaceLyte (daily)
JirehProTM is a complete protein, containing all 9 of the essential amino acids. It has a high content of BCAAs (branched chain amino acids). In addition, it boasts a high bio-availability to the body = It is has a PDCAAS of 1.0 (which is the highest score that a protein can score!)
PDCAAS stands for Protein Digestibility-Corrected Amino Acid Score and a score of 1.0 indicates that the protein fulfills all the essential amino acid needs, playing a critical role in the growth and repair of your body’s muscles, bones, and other tissues.
It is unflavoured and so VERY versatile: It can be can be incorporated into various foods to boost the protein content…For example, it can added to baked goods, shakes, porridge, potato bake, fruit /green smoothies, soups and as a meat substitutes.
Difference between Whey Protein and JirehPro
LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you want to drop some bodyfat before the event.
Use LeanPlex as follows: Simply take 2 scoops mid-morning and 2 scoops mid-afternoon in 300ml water
Whey Power is JUST PROTEIN for LEAN muscle tone and RECOVERY from intense training. High in L-glutamine (6000mg per scoop) and branched-chain amino acids (7500mg per scoop), with MCT’s (medium chain triglycerides) for energy!
Use Whey Power as follows: Add 1 scoop to your oats, or smoothie, or simply drink with JUST water! After training. Before bedtime.
Or drink Whey Power along with any low-protein meal.
Note:
You don’t need to get L-glutamine if you’re using our Whey Power as there is more than enough L-Glutamine per scoop in the Whey Power: There is 6000mg per 1 scoop (6 grams!).
Neither do you need to add BCAAs to your regime – there is more than enough BCAAs per scoop in the Whey Power: There is 7500mg per 1 scoop (7.5 grams!). Plus there are additional BCAAs in GT Gel and BCAAs in JirehProTM
What is the difference between LeanPlex and Whey Power?
paceandpower.co.za Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/lower back, then our paceandpower.co.za Collagen Peptides is the thing to use! Results for most people are significantly good!
Use our collagen as follows: 2 scoops daily will give you 9000mgs. Take anytime in the day, but be consistent. Heat stable.
Collagen Tip: Get the 1kg tub – You’re going to need to use it for at least 3 months (best results are after 3 months). If you’re an athlete doing distance (like half or full IM), then consider staying on it! Your older joints will thank you!
L-Glutamine: An amino acid that helps your body recover.
Use L-Glutamine as follows:
Take one teaspoon of our pure L-Glutamine immediately after every training session – particularly important after any type of sprints and/or Wattbike.
EnduraShake should be also be taken before and after all your current long sessions on the weekends.
Take 2 scoops before and 2 scoops after 3-4 hour sessions.
For shorter sessions: 2 hours or less – e.g: 21km run or a long swim, take half a serving (1 scoop) before and 1 scoop afterwards for recovery.
Note: The number of scoops taken before the session (or event) should match the number of scoops taken after:
2 scoops BEFORE for 3.5 – 4 hours of training = 2 scoops AFTER for recovery
1 scoop BEFORE for 1.5-2 hours of training = 1 scoop AFTER for recovery
EnduraPower: This is the sports drink that partners EnduraShake. EnduraPower goes in your waterbottles or hydration pack.
EnduraPower is great to use in all your swim, cycle and run training sessions.
Read our recommendations on flavour choices for long events. Any EnduraPower flavour is suitable for sessions that 2 hours or less
OR:
PaceLyte: A tasteless ELECTROLYTE formula.
Use PaceLyte as follows:
If you prefer to train on electrolytes only, then use PaceLyte: Simply add 2 teaspoons to your water bottles. PaceLyte is tasteless, and will provide you with just electrolytes, with a minuscule amount of carbohydrate.
EnduraShake
GT Gel
Joobies
EnduraPower