The Cape Epic! – “The "Tour de France of mountain biking" - (Bart Brentjens, 1996 Olympic gold medallist, mountain biking and a former Absa Cape Epic winner)
Supplements to use for the Epic: We have a SIMPLE, EFFECTIVE plan for you!
ENDURASHAKE: A liquid food that lasts for 3.5-4 hours. It is pre-digested and exits the gut very quickly. Use in 4 ways for Epic
1. Carbo-loader 1-3 days before
2. MEAL BEFORE the start of the Argus - lasts 3.5-4 hours
3. MEAL DURING: ONLY if you are a very slow cyclist: You may wish to take a serving at 3.5 hours into the event/session to help keep you going!
4. MEAL AFTERWARDS: For Recovery!
Hydration Drink: ENDURAPOWER
o Stable blood glucose levels, very high electrolytes, L-Glutamine
o Malic acid for high-intensity
o Great light taste
Keep hydrating with EnduraPower at these approx rates per hour, depending on your bodyweight.
Bodyweight x ~10 = mls H2O/hr:
75kgs = 750mls/hr
Top up your energy and electrolytes throughout the ride
Ride with JUST water in your Camelbak! The GT flask will give you 6-7 hours of riding on water alone… High electrolyes, low GI. Very light taste. Nice mouth-feel. So easy to use when you want to drink JUST water.
An ENERGY joob-joob packed full of fast carbs and electrolytes. Stops cramps (and sulking!)
Souties! A salty PROTEIN wafer....When you’re craving a salty snack.
What’s in them? Pea protein, carbohydrate (Cassava root - an African yam)
And fat from Coconut oil (MCTs)
Kalahari and Himalayan Salt….Great if you tend to cramp
Nothing sweet about them!
A summary of how to use your supplements for 2 Oceans - Half and full distance
For the EVENT, you need:
2. GT Gel
4. OPTIONAL: EnduraPower if you run with water bottles or a Camelbak (very economical)
Daily Training and Recovery, you need:
2. Pace & Power Glutamine
This is a liquid race meal that is taken 60 or 45 minutes before the start.
2 scoops = Stable energy and blood sugar for 42kms (with an increase of energy around 25km)
1 scoop = Stable energy and blood sugar for ~21km
So for 2 Oceans, HALF Marathon, use EnduraShake as follows:
1. Carboloader 1-2 days before. 1 scoop in 200mls water at 10h00, 15h00 and before bed.
2. Breakfast: 1 scoop 45 minutes before the start.
3. Recovery: 1 scoop afterwards.
For 2 Oceans, FULL distance 56km, use EnduraShake as follows:
1. Carboloader 3 days before. 1 scoop in 200mls water at 10h00, 15h00 and before bed. In addition, you can also sip a bottle of EnduraPower over the day.
2. Breakfast: 2 scoops 45 minutes before the start.
3. Meal During: One scoop at ~35kms
4. Recovery: 2 scoops afterwards.
EnduraShake should be be taken before all your current long weekend sessions that is, sessions that are 3-4 hours long, in preparation for the long ones.
GT Gels: 6 x Gels per flask. Each gel is 50mls. Approx 60-70 kms of running per flask.
o BCAA's to prevent muscle breakdown in long endurance
o Green Tea containing antioxidants for immune protection
o 50mgs Magnesium Glycinate and other electrolytes (294 mg) per gel to prevent cramping. AFRICAN heat!
o Soft, light taste. Easy mouth texture.
How to use GT Gel: Decant what you need into our little re-usable gel bottle: 2 servings for the 21km and 5-6 servings for the 56km
Simply sip up to the next serving line on the flask and hydrate with water.
Hydrate according to bodyweight... ~8 to 10mls x Bodyweight per hour
For example, if you weigh:
60kgs - you should drink approx. 480-600mls to 600mls / hour
100kgs - you should drink approx. 800mls to 1 litre / hour
With the GT gel bottle, you can take your time - sip intermittently over 10 kms! This ensures a more even intake of carbs and electrolytes over the hour.
GT Gel contains significant amounts of electrolytes including sodium (294mg/serving) to avoid hyponatraemia (water intoxication/over-hydration).
These are brilliant for a fast boost and help prevent or stop muscle cramps. They contain electrolytes on a fast-acting transport system to deliver the electrolytes to those cramping muscles fast. In addition, they are great to consume if you're tired.
How to use Joobies:
1) Take one Joobie if you're struggling (sulking!)
2) Take one Joobies if your blood sugar has dropped
3) Cramping - Take two Joobie slices immediately - Continue hydrating correctly.
4) Hills - Take one Joobie a few minutes before
5) Strong, fast finish - One 30 minutes before the end.
Tip: Snip the tops beforehand to be Joobie-ready for action!
EnduraPower: A low-GI Sports drink - Drink during races and daily training.
o Rapid hydration, stable blood glucose levels, delays fatigue
o High electrolytes, delays fatigue, contains L-Glutamine, fast recovery
o Lactic acid buffers for high-intensity
o Great light taste, Neutral Quench and Lemonade have no colourants!
How do I take EnduraPower?
Drink 600mls-1200mls per hour, depending on your bodyweight (e.g. 50kgs-100kgs plus).
Daily training = Use EnduraPower for faster recovery: Drink some before you run and finish off what is left when you get back.
EnduraPower may also be used instead of gels - Mix in water bottle or Camelbak. Much cheaper than gels!
Daily Training and Recovery:
EnduraPower: This is a low GI drink, loads of electrolytes and glutamine for daily recovery. Simply mix a 750ml bottle, drink some before your run and finish off when you're finished.
EnduraPower is especially good for track sessions and hill repeats/ high heart-rate training: Sip intermittently throughout your conditioning session.
EnduraPower can also be used INSTEAD of gels, if you wish to run with powder and mix en route.
Great also for trail running - Use the colourless Neutral Quench or Lemonade.
LeanPlex is a high protein, low kilojoule formula that will help with daily recovery - Also great if you're wanting to drop some bodyfat before the event. Simply take 2 scoops mid-morning and another 2 scoops mid-afternoon in water. Ask us for our free meal plan!
Pace & Power Glutamine: Take a teaspoon of this amino acid for muscle repair and recovery. It is especially good in helping you recover from high intensity sprint sessions. (You can simply add it to your EnduraPower).
Other supplements you may wish to consider: Special Needs
o Grape Fruit seed extract - Nukes sore throats, colds, flu, stomach bugs - A few drops. Tastes bad, but it works!
o Glutamine - For daily recovery. Get Pace & Power Glutamine. Good quality.
o Solgar's probiotic formula - For a strong immunity. We stock the best one
o Solgar Ester C - 4 times the strength of regular Vitamin C.
o Solgar's Cal Mag Zinc - If you're a chronic cramper.
o Mark 11 Shammy Cream or Milking Cream - to prevent chaffing.
WE STOCK ALL of the above! When you pop in, ask me how and when to use these.
Testosterone…is what makes men manly – It’s the anabolic hormone that builds muscle and makes you a warrior! It also builds strong bones, allows you to live longer, makes red blood cells and of course, drives libido and virility… Your erection strength and frequency are dictated by testosterone.
But with most men, testosterone starts to decline at a rate of about 1% per year after the age of 30.
So how do we ensure that we have enough?
Well, firstly, let me say, that there are no natural remedies/potions/’snake’ oils that can make a significant difference to testosterone: The body cannot be fooled and will always down-regulate any imbalance that it perceives.
Secondly, taking drugs, unless prescribed for a medical condition, is short-sighted as they eventually cause the opposite effect.
The good news - you CAN improve your natural testosterone through training, diet and lifestyle!
Here are some tips:
1) Lift Heavy Stuff!
This doesn’t mean you have to do powerlifting… Anything that involves maximal strength and effort:
Flipping tractor-tyres, lifting large rocks, squat jumps, or lifting double kettlebells!
Include or add some heavy lifting twice or three times a week.
Bust your guts: Intensity is key!
· Short and fast.
· Get your heart rate as close to max as possible.
In a recent study, men were given short 6-second bouts of sprinting and over 6 months, their total serum testosterone levels increased. Testosterone correlated with lactate levels in the blood.
3) Avoid Overtraining.
Studies have shown that testosterone is lowered in the endurance-trained male.
Have a moderate to high GI carbohydrate and protein shake immediately after your training session (this will help reduce cortisol levels).
Balance your cardio training with maximal-load workouts. Get enough sleep!
4) Race frequently or Play Sport.
Competition boosts natural testosterone. Feed the warrior.
5) Alcohol: The biggest “Manly” fib of all.
Manufacturers fib…and we’re suckers! Alcohol (especially beer) is highly estrogenic and is quietly making you fatter (and somewhat useless).
6) Eliminate the Enemy: Cortisol
Cortisol is the number one stress hormone. When cortisol levels are high from stress - testosterone is blunted.
Excessive cortisol also makes you fatter – particularly around the belly.
7) Get Adequate Zinc.
A nutritional zinc deficiency can contribute to lower levels of testosterone. We stock some great, good quality formulas.
8) Eat Fat.
Saturated and monounsaturated fat. A study has shown that a low fat diet decreases the production of testosterone (Polyunsaturated fats have no effect on increasing testosterone levels).
So eat foods like avocadoes, coconut oil, nuts, whole eggs, flaxseed, pumpkin seeds, olive oil and full fat dairy. Fatty fish (such as salmon) is great.
9) Eat sulfurous greens.
Broccoli, cauliflower, Brussels sprouts and cabbage all have compounds called indoles which lower certain estrogens in the male body – this allows for better testosterone production.
Good quality - Especially animal sources: Lean (unprocessed), red meat – such as beef, steak and game. White meats – organic chicken and fish. Wild salmon (not farmed) is especially good for men: Not only is salmon a great source of zinc, fish oil is said to keep SHBG (sex hormone binding globulin) levels lower.
If you can't get to your protein at 10h00 and 15h00, then simply take your LeanPlex. Add water and you're good to go!
11) Get some sun
Vitamin D is great for increasing testosterone! Get outdoors and expose some skin, but don't get burnt.
12) Get playing
Keep your mojo… Solo or not. Use it, or lose it.
Maintaining during the Holidays: 8 Easy-peasy things
1. Do something active and fun every morning.
2. Have your (really delicious) LeanPlex for breakfast; some fruit midmorning, a light, alkalising veggie/salad-based meal for lunch and then give yourself leeway in the afternoon, evening and dinner.
3. Pay attention to when you’ve had enough. (Fat-Less will help you do that!)
4. Have no “no’s”…. Have the treats, but keep them small – tomorrow is another day.
5. You can decline, when everyone else is carrying on… (We’ve learnt that one before :D )
6. If you do drink, alternate every alcohol with a water.
7. Get straight back on the wagon if you fall off.
8. Remember: It’s what you do consistently over a couple of weeks that shows – not one meal.
BEACH time! 9 Things to take with...
1. Running Shoes/ Cross Trainers/ Walking shoes
2. Skipping Rope
3. Paddle Ski/ Boogie Board/ Surf Board/ Skateboard/ Rollerblades
4. Yoga mat
5. Mountain Bike/ Road bike
6. Kettlebells (and/or Club Bells) Kettlebell JUGGLING on the beach!
7. Volleyball set/ Beach tennis/ Rugby/Soccer balls
8. LeanPlex and Fat-Less – For that crazy holiday appetite….See our crazy SPECIAL offer below!
9. Mindset to do something active
December in sunny AFRICA: The perfect time for fitness fun!