Trail Running: 100 miler!
What you need…
EnduraShake
EnduraPower
GT Gel
Pacelyte
Pocket bottles
Souties
Joobies
Nutrition/Carboloader: 3-5 days before:
This is what you need…
- EnduraShake
- EnduraPower
- GT Gel
- Couple of pocket bottles
- 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 every 3- 3.5 hours during the event
EnduraShake is also used as your nutrition “loader” 3 days before.
And EnduraShake is taken AFTERWARDS for recovery – take immediately afterwards and then for a few days.
HOW TO USE ENDURASHAKE FOR lengthy trail events:
Nutrition-loader (includes carbs): 3-5 days before (depending on the difficulty or intensity):
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 2 teaspoons of PaceLyte to your water, if you prefer electrolytes only.
Before the Start: 2 scoops EnduraShake in 400ml water, 45 minutes before.
Every 3 to 3.5 hours during: 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. Continue taking 1-2 scoops of EnduraShake for a few days afterwards – Many folk simply follow the loading routine for a day or two.
Nutrition Strategy: Decide and plan like so….
Divide the entire event into 3 or 3.5 hour segments: For each segment, drink 2 scoops EnduraShake in 400ml water before AND punctuate EACH and every segment (3 to 3.5 hours) with 2 scoops EnduraShake in 400ml water,
Then decide your fueling choices:
Choose to fuel with either EnduraPower OR GT Gel (both formulas will give stable GI energy + electrolytes)
OR use Pacelyte (electrolytes only, no added favour = slightly salty). Because Pacelyte has no energy in it, you will need to eat your energy – like Souties
Summarise like so….
Breakfast Before the start: 2 scoops EnduraShake in 400ml water, 45 minutes before the start.
Hours 1 – 3:
Mix EnduraPower into your hydration pack. Follow the instructions on the back of the label, IE use the correct number of scoops according to the size of your hydration pack – don’t water it down.
Hydrate sufficiently! Recommended: 8ml-10mls/kg bodyweight/hr – this may vary widely. Note: 8mls if cool and rainy, 10mls if very hot and/or windy. For example if you weigh 75kgs, drink 600mls to 750mls per hour, depending on ambient temperature (and personal preference). Choose your EnduraPower flavour wisely.. Read here
At 3 to 3.5 hours: Drink 2 scoops EnduraShake in 400ml water
3 – 6 hours:
Fill the little pocket bottle with GT Gel right up to the lid. Sip on GT Gel over the next 3 hours: Take your time – with small sips intermittently. Continue to drink water throughout: Continue hydrating according to bodyweight. 8ml-10mls/kg bodyweight/hr, although this may vary widely.
If you’re a heavier, more muscular athlete (>90kgs), include Pacelyte to your water. It tastes slightly salty (deliciously refreshing!) because one of its ingredients is Kalahari Salt. How to use PaceLyte
At 6 to 6.5 hours: Drink 2 scoops EnduraShake in 400ml water.
Next 3 to 3.5 hour segment: Swap back to EnduraPower.
Continue like so…Each 3 to 3.5 hour segment, swap between EnduraPower and GT Gel (with optional Pacelyte if >90kgs)
Souties: Eat Souties ANYTIME when you feel for something savoury and salty, when you’re tired of all the sweet stuff. Nice when you feel for real food in your tummy! Souties are very popular for their savoury, salty taste in amongst the sweet. Souties are also great for sorting out cramping.
Joobies: Use sparingly as these are high GI! Eat one Joobie only at a time.
1) For sulking
2) Before long climbs – eat ~4 minutes before
3) For focus in the second half
4) 30 minutes from the end
DAILY TRAINING, RECOVERY AND PREPARATION:
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.
This is great for daily training:
- Simply mix a 500ml-750ml bottle beforehand. (It’s best to mix it the night before and leave in the fridge – less to think about in the early morning); then before you go for your run, drink as much as you can, put the bottle back in the fridge, go for your run and then finish off what is left after your run.
- A better option is to learn to run with a water bottle. This is important especially if you’re ultimately going to be doing longer distances: There will be times in the longer events when you need to run with a water botttle for a few kms – so getting used to this will put you in good stead for your running future.
- EnduraPower is especially good for track sessions/ hill repeats or any high heart-rate training: Sip intermittently throughout your conditioning session.
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 trail 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