MTB: Summary: You need the following…
Daily training: Use one 60g serving Jireh Ndure before your daily session = Contains sustained energy, plus electrolytes and AMAZING protein for recovery! (JirehProTM)
WHAT YOU NEED for MTB:
- Jireh Ndure (non-dairy) or EnduraShake (dairy)
- EnduraPower – Goes in your hydration pack/ waterbottles
- GT Gel with pocket bottle
- Joobies! Duct tape to the bike, stash in your pockets
- Pacelyte – For crampers and heavier athletes, or simply for an electrolyte boost
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 250ml water at 10h00
1 x scoop in 250ml water at 15h00
1 x scoop in 250ml 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 system /bathroom 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: Electrolytes only! Unflavoured! Increase magnesium glycinate and Kalahari salt 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 your daily 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 water alone in the days prior to an event (water-loading) as as this can contribute to the risk of 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 70kgs (and you’re not exercising that day), then drink ~2100mls (~2.1 litres): This should include all your liquids for the day (tea, coffee 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 (non-dairy) or EnduraShake (dairy)
45 minutes before the start:
Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls water.
EVERY 3.5 HOURS (or halfway): Drink your food!
Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls water every 3.5 hours (or at halfway throughout the event.
Jireh Ndure mixes really easily.
AND AFTERWARDS… in PREP for NEXT day’s ride:
Recovery: Drink 2 scoops of Jireh Ndure or EnduraShake in 500mls water …
and…
1-2 scoops again before bed – They won’t keep you awake (although the prolonged high-heartrate+adrenalin might!).
FAQ: What is the difference between EnduraShake and EnduraPower?
ON THE DAY….HYDRATE with EnduraPower (and/or GT Gel)
EnduraPower (high electrolytes, blend of stable carbs).
This is the sports drink powder that goes in your waterbottles or hydration pack:
Mix 2 scoops per litre i.e 1.5 scoops per 750mls
Choose your flavour after reading this link
For kids, we have Kids Kwench from age 4. We do have some BIG children using Kids Kwench (Aged 50+) as Kids Kwench is sweeter….contains coconut sugar!
(You can freeze EnduraPower and Kids Kwench the night before).
How much EnduraPower should I drink? (Remember mixing instructions: 2 scoops per litre, ie 1.5 scoops per 750mls)
Drink EnduraPower according to your bodyweight (and sport)…..For MTB, we recommend:
Bodyweight x 8ml or 10ml /hr.
For example, if you weigh 75kgs, then you should drink 600ml – 750mls EnduraPower per hour, depending on ambient temperature.
50kgs = 1 scoop in 500ml water. Drink ~400-500ml per hour
75kg = 1.5 scoops in 750ml water per hour. Drink ~600-750ml per hour
100kg = 2 scoops in 1 litre water. Drink ~800-1000ml per hour.
Note: Hydration rate may vary according to personal preference, intensity of pace, training history, gender, age, medical history, ambient temperature rate. If you are not sure, simply discuss your hydration strategy with your doctor/dietician:Take our products with for them to see the electrolyte content!
Note: EnduraPower, GT Gel and PaceLyte are ALL designed for racing in heat! Note also the sodium/Kalahari salt 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.
Note:If there is any EnduraPower left in your bottles 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, as long as you keep to correct number of scoops. 2 scoops per litre/1.5 scoops per 750ml.
ALTERNATIVELY……If you love to ride with JUST water in your bottles/hydration pack….. then use GT Gel!
GT GEL UNIQUELY contains MAGNESIUM (and it’s magnesium bis glycinate!)
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?
Decant GT Gel into the little pocket bottle as follows:
For ~3 hours of riding, fill GT Gel up to the lid and sip it over 3 hours: Small sips intermittently throughout.
TIP: A few minutes before before the start, take a swig of GT Gel (about 1-2 teaspoons worth). This may assist with starting a little too fast!…. especially if you don’t have a chance to drink for the first 20-30 minutes
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 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!
PaceLyte is also great for daily training – if you prefer to ride daily without carbohydrate. Replace electrolytes. No flavour. No colourants.
Read More: What is PaceLyte ELECTROLYTE formula and how do I use it?
TIP:
For LONG, arduous MTB events: If you are feeling “over-carbed” after a few days of riding Epic, then back off your sports drink and switch to PaceLyte and then EAT YOUR CARBS.
PaceLyte is also great if you simply wish to top up your electrolytes, especially if you’re heavy/ more muscular: Add to your EnduraPower.
FAQ: What is the difference between EnduraPower and PaceLyte?
Joobies: For SULKING!
Provides you with extra fast ROCKET ENERGY with ELECTROLYTES, munch on a Joobie as needed. When….?
• If (when) you sulk/ 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 your bike, stash in your pockets…plenty for sulking!
TIP:
Give yourself VARIETY on such long MTB events to avoid taste fatigue!
Taste fatigue is a very real thing during long MTBs and this can negatively affect your hydration!
Solution:
You don’t have to choose one single option of the 3 above: EnduraPower, GT Gel and PaceLyte….You can switch between the 3 options:
For example, you might wish to do the first half of each day on EnduraPower and then switch to GT Gel in the pocket bottle and ONLY WATER in your hydration pack for the second half of each day!
This is a WINNER as just about everyone loves the taste of JUST water during long events!!!
Whichever of the above options you choose, remember to hydrate correctly, as all 3 of options are high in electrolytes – The sodium content of all 3 formulas significantly reduces any risk of hyponatremia/water intoxication. They are all designed for racing in African heat! Including magnesium bis glycinate.
B. DAILY Training and Recovery
- Jireh Ndure (non-dairy): Take one scoop before your daily training sessions.
- Jireh Whay (Protein ONLY – no carb, no lactose). For AMAZING recovery. No fat-gain!
- Collagen Peptides (Brilliant for tired, damaged connective tissue…dodgy joints/knees/hips/spine etc)
- L-Glutamine (daily)
- Creatine Monohydrate
What is the difference between JirehProTM and Jireh Whay?
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.
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.