Mark Wolff - 21 July 2022

Wake up at the last minute (and fail your race)!

I’ve touched on a lot of aspects around sports nutrition, from hydration to energy, also to recovery. There's something that I really do need to stress now. You've got all these components, but have you taken all those little pieces and plug them together, and try to test them during those long training sessions that are going to mimic your race day?

It is so important to try and get that down pat right now. You don't have much time. For those of you that are doing Comrades Marathon, you just have five weeks out. Now is the time to make sure that you've got your fueling strategy in place.

What you HAVE TO practice! 

It is so important to try and get that down pat right now. You don't have much time. For those of you that are doing Comrades Marathon, you just have five weeks out. Now is the time to make sure that you've got your fueling strategy in place.

You need to be doing those long sessions that mimic race day efforts with a pre-training meal, and the timing needs to be similar. You need to be fuelling during those sessions exactly how you want to do it on race day. And you should also be hydrating in a similar way to the way you want to do it on race day. You need to take all these components, plug them together, but you need to test it over and over and over again.

The BIGGEST nutrition mistake people make

I cannot tell you how many times I've been to an expo at a race, whether it's an ultra-distance running event or a triathlon. And somebody comes up to me two days before the event and says to me, I just want to ask you, how should I be feeling for that event? That is a failed race. You have had plenty of time, maybe 6 to 12 months, to develop a nutrition plan and test it over and over and over again.

Don't wake up at the last minute! Plan it, test it, and test it again and again and again until you're confident it's going to work for you. Bank it, take it to race day, and then stick to the plan as much as you possibly can.

If you missed the previous episodes in our Ultra Marathon Fuelling Series...

Episode 1 ↠ A BIG mistake people make close to Comrades Marathon

Episode 2 ↠ How to know what (if any) fuel to take for your session

Episode 3 ↠ Carbs per hour required to fuel your Ultra Marathon

Episode 4 ↠ Don't forget to feed! Maximise performance by splitting calorie intake

Episode 5 ↠ Nail your next event with these hydration musts!

Episode 6 ↠ 4 Steps to Recover like a Pro

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Products to help you nail your race day nutrition...

Proven And Tested. Power Energy Porridge That Provides Your Body With The Best Pre-Race Fuel Possible! Ready In 2 Minutes, No Cooking Required.

For racing and training, the meal is a 9:1 complex carbohydrate to protein blend. Consume before exercise to maximize your energy levels and top out glycogen stores. The meal is low in fibre and fat to ensure digestive comfort and maximum energy provisioning.

Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge
Pre-Race Meal - Energy Porridge

Pre-Race Meal - Energy Porridge

R 369.95
Pre-Race Meal

A Simple & Effective Single-Source Multi-Hour Super Endurance Race Strategy Nothing Else Needed – Just Go.

Meet an uncomplicated fuelling strategy that will see you finish your race feeling strong and absolutely satiated! 32Gi® Race Pro is so easy on the gut you would hardly believe you had been pushing yourself for so long! To top it all off, it will enhance your recovery post-exercise.

Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink
Race Pro - Super Carb/Protein Drink

Race Pro - Super Carb/Protein Drink

R 499.95

 RACE PRO ATTRIBUTES

- Advanced Super Carbohydrate / Protein Formula
- Contains HBCD (Highly Branched Cyclic Dextrin) Super Carbohydrate 
- Accelerated Gastric Emptying Rate
- High Absorption Rate
- Plant based Protein to assist in prevention of muscle fatigue
- Easy on the digestive system
- Immediate and Sustained Energy
- Fatigue Delay Mechanism
- Real Coffee
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Looking For A Naturally Flavoured, Crisp & Fresh Tasting Hydration Drink?

That’s great for shorter sessions - or to complement our other products on longer ones? Look no further than 32Gi® Hydrate! Perfect for hydration, vitality & post-exercise recovery.  

Hydrate - Fast Absorption & Vibrant Energy - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution
Hydrate - Fast Absorption & Vibrant Energy - 32Gi United Kingdom
Hydrate - Fast Absorption & Vibrant Energy - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution - 32Gi United Kingdom
Hydrate - Fast Absorption & Vibrant Energy - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution
Hydrate - Fast Absorption & Vibrant Energy - 32Gi United Kingdom
Hydrate - Fast Absorption & Vibrant Energy - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution - 32Gi United Kingdom
Hydrate - Fast Absorption Hypotonic Solution - 32Gi United Kingdom

Hydrate - Fast Absorption Hypotonic Solution

R 156.95
Product Overview

Hydrate is a uniquely designed effervescent drop in a bottle hydration tablet which has been Vitamin B fortified. HYDRATE has been specifically designed to minimize mineral loss during exercise and increase osmolality to maximize fluid absorption. The Vitamin B fortification of HYDRATE is to aid the energy system. Vitamin B12 assists the body in converting carbohydrates into glucose for energy as well as aiding the immune system.