Running a 60 km: See this as a “dress rehearsal” for Comrades
See Comrades as 3 x 30kms, so this 60km “dress rehearsal” is 2 x 30kms….
In other words, you will do 2 nutrition “loops” for the 60km, whereas in Comrades, you will do 3 nutrition “loops”
Go here to see the summarised diagram for Comrades. (and also if you don’t feel reading the written-out version below…)
This is what you need…
- EnduraShake
- EnduraPower
- GT Gel
- 2 x pocket bottles (You will need 3 pocket bottles for Comrades)
- Jooblets or Joobies
- Souties (A salty, low GI snack).
- PaceLyte (Optional – only if you weigh more than 90kgs and/or you cramp a lot: How do I use PaceLyte?)
What is EnduraShake ?
1) Nutrition loader before….2) Breakfast before… 3) Meal During 4) Recovery Shake afterwards…
EnduraShake is a liquid, pre-digested food, which will give you about 3.5-4 hours of racing/training….(2 scoops in 400mls water). It absorbs quickly and easily – Great if you struggle to eat and compete!
EnduraShake is used as your liquid endurance meal at 30kms (halfway for this 60kms…For Comrades, you will use it at 30kms and again 60kms)
EnduraShake is also used as your nutrition “loader” 3 days before.
And EnduraShake is taken AFTERWARDS for recovery – take immediately and then for a few days afterwards.
HOW TO USE ENDURASHAKE FOR RUNNING 60km:
Nutrition-loader (includes carbs): 3-4 days before:
1 scoop EnduraShake in 200mls water at 10h00,
1 scoop EnduraShake in 200mls water at 15h00 and
1 scoop EnduraShake in 200mls water before bed.
One scoop 3 times per day in 3 divided doses. Continue eating your normal meals.
You can also drink a botttle of EnduraPower over the day(s) before, or add a teaspooon of PaceLyte to your water, if you prefer electrolytes only.
Before the Start: 2 scoops EnduraShake in 400ml water, 45 minutes before.
At 30kms (Halfway): 2 scoops EnduraShake in 400ml water
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 2 scoops again before bed.
Then for a few days afterwards…After this distance, take GOOD CARE of yourself, especially if you’re going on to do Comrades: Continue taking 1-2 scoops of EnduraShake for a few days afterwards – Many folk simply follow the loading routine for a day or two.
For first 30kms: EnduraPower + GT Gel + Joobie /Jooblets
45 minutes before the start: 2 scoops EnduraShake in 400ml water.
First 0-10kms: 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 – 30kms: Fill the 1st little pocket bottle up to the 75ml mark.
Note: If you are a heavier athlete => 90kgs, then fill the little pocket bottle up to the lid instead (and not just up to the 75ml mark)
Sip on GT Gel intermittently and finish the decanting bottle over the next 20kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary according to personal preference, ambient temperature and several other factors).
Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.
Halfway: ~30kms: 2 scoops EnduraShake in 400ml water.
30-40kms: 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 40kms – 60kms: Fill the 2nd little pocket bottle up to the 75ml mark.
Note: If you are a heavier athlete => 90kgs, then fill the little pocket bottle up to the lid instead (and not just up to the 75ml mark)
Sip on GT Gel intermittently and finish the decanting bottle over the next 20kms. Hydrate according to bodyweight. (Recommended: 8ml-10mls/kg bodyweight/hr – this may vary according to personal preference, ambient temperature and several other factors).
Hydration is important as GT Gel contains significant sodium and magnesium bis glycinate.
Throughout the event, TWO LOVELY, DELICIOUS EXTRAS… to help you along the way: Joobies and Souties
Joobies: Over the day, munch on a Joobie as needed…. When you’re sulking, in a dark place, have brain fog etc
Before the worst hill (s): Eat one Joobies about 4 to 5 minutes before the hill.
For strong finish: Eat a Joobie 30 minutes from the end.
Note: Joobies are high GI, so they need to used in conjunction with (stable) EnduraShake, EnduraPower and GT Gel.
Souties !!!!
Over the day, ANYTIME, eat a Souties . Great for cramps and a change to a savory taste. – Salty and very YUM! Trace mineral salts in BAKED YAM, together with a vegan protein and MCT oil. Souties are also helpful in settling an unhappy tummy. Extremely low GI, stable blood sugar.
And afterward the 60km:
Recovery food after: 2 scoops EnduraShake in 400ml afterwards, and 1-2 scoops again before bed. (EnduraShake won’t keep you awake, but it will help feed tired muscles while sleeping).
Debriefing for recovery: After 60kms, take GOOD CARE especially if you’re going on to do the Comrades For long running events such as a this 60km, continue taking EnduraShake for a few days afterwards to support the immune system and help with recovery.
And take 1-2 teaspoons of PaceLyte in 500-750mls water anytime between finishing the 60km and going to sleep. Continue with one teaspoon per day for a few days afterwards. Great before sleep!
B. 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 (longer 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 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.
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/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.
EnduraShake can be also be taken before and after all your training sessions
1-2 scoops BEFORE for 1.5-3 hours of training = 1-2 scoops AFTERWARDS for recovery
EnduraPower: This goes in your waterbottles for training
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 bottle. PaceLyte is tasteless, and will provide you with just electrolytes, with a minuscule amount of carbohydrate.
FAQ: I am a road runner, how do I use the EnduraPower?
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
11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)
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