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Enduro Riding – What to drink /use… when…how much?
Enduro Riding

Enduro Riding – What to drink /use… when…how much?

Enduro Riding

 

Matt Stevens 009.600Matt Stevens

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:

  1. Jireh Ndure (non-dairy) or EnduraShake (dairy)
  2. EnduraPower – Goes in your hydration pack
  3. GT Gel with 2-stroke bottle – Goes in your handle-bars bag/pocket
  4. Joobies! Duct tape to the bike, stash in your pockets
  5. 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?

B.  DAILY Training and Recovery

paceandpower.co.za Collagen Peptides: If you have issues with your joints, ANY connective tissue – for example, your hips/knees/spine, 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). 

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.

Alternatives for the dairy lovers: 

LeanPlex is a high protein, low kilojoule formula that will help with daily recovery – Also good if you need to drop some bodyfat before an 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.
What is the difference between LeanPlex and Whey Power?

FAQ: How do I load and use Jireh Ndure for an event?

FAQ: What is the difference between EnduraShake and Jireh Ndure?

FAQ: Can you explain how to load and use EnduraShake for an event?

FAQ: How do I use the GT Gel with the pocket bottle

FAQ: How do I use PaceLyte?

FAQ: I do both Enduros and MTB, is there a difference in the way I use GT Gel for each sport?

 

 

 

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