How to Fuel Guide: Hard Enduro
BEFORE
- Eat breakfast 2-3 hours before start time.
- Drink 16-26 oz of water per hour.
- Take Hammer Gel® and Fully Charged 15 minutes before start.
AT EACH GAS STOP / DURING
- Take Hammer Gel®
- 1-2 Endurolytes® Extreme
- Take 2 Fully Charged Capsules
HYDRATION PACK RECIPE per liter
- 2 packets of HEED® (220 calories)
- 1-2 Scoops of Endurolytes® Extreme Powder (optional for extra Electrolytes if needed)
POST RACE/PRACTICE
- Post-Race, consume 1 serving of Recoverite® OR a full meal within 30 minutes of finish.
- With extreme heat, finish the race with 1-2 Endurolytes® Extreme.
PRO TIP: May consume more HEED or Endurolytes in hotter conditions, but not to exceed 1 bottle (21-26oz) per hour in total, including what you consume after each ride
HELPFUL TIPS
- Completely avoid taking advice from random sources, whether they claim to be an expert doctor or whatever, especially if they are advocating practices contrary to what you have tested and proved to work best for you up until now.
- Along those lines, try to change as little about your habits and practices, i.e.food (I know it will be hard) and drink wise, don’t start guzzling water, eating a bunch of carbs, etc. Be consistent in your hydration, but don’t overdo it. Try to avoid excessively salty foods, better to manage electrolytes with our products rather than a salt shaker or the equivalent.
- Always be aware of urine color and take more electrolytes if it goes clear. Likewise, when dehydrating and it gets darker, less frequent, be sure to stay on the limit of 24-30 oz of fluids per hour. Continue to hydrate at the end of each day after you get off the bike, after dinner, etc.
- Use Liquid endurance in the days leading up to hot weather events, see below for loading protocol. Stay with it during stages and especially as part of recovery after the end of each day.
- Try to allow 3 hours between breakfast and the start of each special. Just before the start of the race and after gas stops, good to do a hammer gel and or Hammer Bomb, see attached for recipe.
- Keep the hydration bladder as you have tested and liked, possibly adding a bit more Endurolytes, extreme powder, fizz, etc, when the temps are hot and you are losing lots of fluids.
- Focus on recovery as soon as possible at the end of each day - large meal, Recoverite, additional Endurolytes, and hydrate steadily, but not excessively.
Liquid Endurance | Race Day Prep & Protocol
First thing we will provide is Brian's product spotlight that he did on Liquid Endurance and you can find the video at the link below.
We will essentially reiterate what is mentioned in the video and provide some examples.
In preparation for a hot weather training or events, you must follow the recommended 3 day loading protocol prior to the event and then continue to practice proper and adequate fluid consumption/hydration over the span of the race weekend. The main active ingredient in Liquid Endurance Glycerol, essentially allows the muscles and cells throughout the body to hold more water to then in a sense load/super hydrate and allow you to retain more of the water and electrolytes you have been intaking.
Please see a typical loading protocol for a race on Saturday.
Mixing instructions : add 1 oz of Liquid Endurance (LE) to 26 oz of water, sip gradually over 2 hours | 3 times a day
Wednesday
- Wake up - 1 bottle LE -drink over 2 hour time frame
- Late Afternoon - 1 bottle LE - drink over 2 hour time frame - Dinner time - 1 bottle LE - drink over 2 hour time frame
**may drink water with fizz or without in-between bottles
Thursday
- Wake up - 1 bottle LE -drink over 2 hour time frame
- Late Afternoon - 1 bottle LE - drink over 2 hour time frame - Dinner time - 1 bottle LE - drink over 2 hour time frame
**may drink water with fizz or without in-between bottles
Friday
- Wake up - 1 bottle LE -drink over 2 hour time frame
- Late Afternoon - 1 bottle LE - drink over 2 hour time frame - Dinner time - 1 bottle LE - drink over 2 hour time frame
**may drink water with fizz or without in-between bottles
Saturday - Race Day
- Wake up - 1 bottle LE wont hurt race morning -drink over 2 hour time frame
- Sipp fizz/heed in lead up to qualifying/mains - if not using HEED or FIZZ, adequately consume water and take electrolyte capsules before getting on bike
- Adequately consume fluids in the form of HEED or water/endurolytes throughout the main event
- Finish event with Recoverite and electrolyte capsule
**if a 2 day event, can finish the day with 1 bottle LE - drink over a 2 hour time frame and repeat Saturday protocol Sunday.
