For Enduro riding: What to use, when and how:
If racing Motocross, then click here
We recommend the following for Enduro Riding:
A. Race Performance/Long Weekend Rides
A: Food: EnduraShake (and Souties for savoury)
1) Starting 3 days before the event, nutrition-load as follows:
1 x scoop in 200mls water at 10h00
1 x scoop in 200mls water at 15h00
1 x scoop in 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 routine.
So 3 scoops, 3 times per day at 10h00, 15h00 and before bed. Do this for 3-5 days before your event.
2) Daily: During the event: Drink 2 scoops of EnduraShake in 400mls water, 45 minutes before the start.
3) At every 3.5 hours or at EVERY DSP: Drink 2 scoops of EnduraShake in 400mls water throughout the event. Make a plan for unassisted DSPs – eg leave with fuel etc
4) Recovery: Drink 2 scoops of EnduraShake in 400mls water afterwards…and drink 2 scoops of EnduraShake in 400mls water before bed – EnduraShake will not keep you awake
FAQ: What is the difference between EnduraShake and EnduraPower?
SOUTIES: for whenever you feel like solid, but light, savoury food: Souties = Baked Yam (potato) +vegan protein+MCT oil + Vit C. A complete little meal. Twin-wrapped. Salty not sweet…
HYDRATION:
Because of the intense nature of Enduro Riding, together with the extremely high-kilojoule consumption, we recommend that you use EnduraPower together with GT Gel while you are riding.
(EnduraPower is mixed into your hydration pack; whilst GT Gel is decanted into a tiny, 2-stroke bottle, which you sip intermittently).
EnduraPower (high electrolytes, blend of stable carbs).
This powder goes in your hydration pack: 6 scoops in a 3 litre hydration pack.
We recommend 2 flavours for Enduros: Neutral Quench and Lemon-Aid.
Choose your flavours wisely – be flavour smart!
Neutral Quench tastes like water. It has a smidgen of caffeine, equivalent to a cup of “Five Roses” tea)
Lemon-Aid is a VERY light flavour. (NO caffeine).
Both have no colourants nor artificial sweeteners.
You can mix things up, by including some Tangerine or Berry flavours, but keep to correct number of scoops in your 3 litre hydration pack: 6 scoops in 3 litres (ie 2 scoops per litre).
Hydrate with EnduraPower according to bodyweight:
For Enduro Riding, this has been highly 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.
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 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.
GT Gel (high electrolytes, blend of stable carbs, BCAAs).
GT Gel is formidable with preventing cramps and maintaining performance with a high heart-rate, when racing in extreme heat. Low flavour with a soft texture, so very easy to swallow.
For Enduro Riding, it must be together with the EnduraPower, like so:
Fill the little 2-stroke bottle filled with GT Gel and take a sip before the start to help reduce 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 sip.
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!
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.
Can you use Joobies on their own for Enduros? Not if you want great performance! Read more here.
Souties: For REAL food – a welcome SALTY savoury snack, munch on a Soutie… ANYTIME during the event/ride. Slow, sustaining energy with MCT’s (medium chain triglycerides) for prolonged performance, cassava root and oats for slow, steady carbs. Souties contain Kalahari Salt and Himalayan Salt – Rich in trace minerals. Great for cramping!
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed. EnduraShake has no stimulants or artificial colours. It will not keep you awake at night.
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