MDW

If u older than me will be slightly agreeing ;-)

I don't agree ironman is April 10th so midlands ultra is absolutely perfect if it's 6/3 no reason not to use it as a tester it's a quick recovery from a half distance :-)

3-4 weeks before for a half is an awesome time :-) to test the legs 2 is too close though

There are many midlands ultra is awesome, prestige ultra, TRI Rock, jailbreak, best is to go onto triathlonsa website and check the event calendar there to see what's best suited to you :-)

We are in Germany, Austria, Spain, Portugal and the UK, Denmark, Sweden, Norway We are currently for the next 3 years as well as for tnis year the official nutrition sponsors of Challenge Roth Challenge Heilbron Challenge Mallorca Challenge Denmark Challenge Austria Challenge Ireland more still to come ;-) We don't have anyone in Switzerland yet but if u know of or are interested no issues we are fully European compliant in every respect :-)

To be honest even holding back does damage. We have tested and proved his. Recovery will mainly depend on age but this is how it goes. Two types of muscle fibers in the body running at a normal Pace which is say medium to hard and emulates your training over a marathon distance will certainly do damage. But the minute you modify the pace to slow it down you working different muscles, your other fibers become dominant when they are not during training and they get overworked causing cellular damage. It's not about glycogen that's only energy system related and to be honest I change run 50km's on water at a slow pace because I change use my fat stores for fuel and won't touch my glycogen stores at all oxygen is more than sufficient So what's the proof, simple tests were run on athletes at different paces varying distances and musicale biopsies carried out on a week to week basis. The average athletes had recovery times of 4-8 weeks the longer the distance the older the athlete the longer the recovery. This was very evident in muscle tissue structure no hiding it. Structures active recovery in tended to increase recovery up to about 15-20% again dependent on athlete. Many in their heads thought they were recovered but speeds, times and biopsies showed far from.

I'm not sure I understand the question. But even a 42km take a person around 6 to 8 weeks to recover from. The problem with ironman is it requires 3 disciplines and anywhere up to around 25hrs of training a week, a ultra such as comrades only see peak weeks of around 12hrs. The amount of damage on the body and requirements to fit both in will only do major harm, the human body wasn't designed to load to this extent especially if u are not an extremely well trained athlete and even if in the case u were it won't make a difference, the body will fatigue the risk of injury and or organ damage is high on The risk factor it's must now worth it. I have worked with many athletes who have insisted on doing the double ironman and comrades in the same year most have completely hurt themselves. You can't argue with medical facts as I said the mind is stronger than the body damage is damage whether we like it or not it's damage. I have seen heart attacks, knee replacements, immune system issues, massive infections on an annual basis due to suppressed immunity and all this in the name of overdoing it. I think people need to be smart about their battles and pick them well. If you going to do an ironman put your focus into it and train properly for it so u can get your body through in decent shape without risk. If you going to do ah ultra then make that your focus and train well for it so the journey is not hazardous. It all boils down to risk management and there is a risk. Splitting up mileage is the way athletes spread the volume to allow greater recover period inbetween without doing tissue damage which requires much longer term recovery. Not sure that answers the question lol

He might have done that but let's see what age he hits 6ft at and now he gets there. Damage will be done it's just plain stupid. I work with athletes daily across the globe I understand intimately what the body goes through and I have witness first hand athletes doing such damage because they didn't listen. Imagine after that u can never do an ironman or a ultra again, you don't value your health until you have lost it. Don't even put yourself at that risk because once trouble comes knocking at the door. It's too late.

Clyde absolutely impossible to recover from an ultra in 2 weeks, on a physiological level cellular breakdown occurs even if you run it easy this takes the average man anywhere from 6-8weeks to recover from its not possible to speed it up over that distance. The problem with most South Africans is their minds are stronger than their bodies it's why we see such severe illness and injury in the sporting communities South Africans over do it simple.

Absolutely NOT. You are asking for health issues dont even attempt it, why put your health at risk to even try something like that. Many people try to do it and in the long land up losing some even to the extend of life threatening illness. Pick your battles and ultra a year apart is more than enough.

Nope it's through 32Gi we are the nutrition sponsors of Roth

If anyone is wanting to go to Challenge Roth 2016 we know its really one of the hardest events globally to get into then here is an opportunity for you ;-)

If you missed out in Challenge Roth 2015 I am giving away a entry to 2016 ;-) dont miss out https://www.facebook.com/32GiKeepGoing

Hi Dom this is a yes and a no :-) sodium intake needs consideration based on certain things. I have been LCHF for many many years and my sodium doesn't need to be increased significantly if U are water training. Sweat is hypotonic meaning you lose more fluid than sodium. The problem is that when U drink a fair amount of fluid in water terms only U tend to dilute your electrolyte levels and only then the sodium would be needed to try to prevent dilution. However if you manage your fluid intake properly or: cool from outside not from inside, you will not battle at all. Once you start taking in sodium you are playing with a fine balance and it can cause issues you need to be very exact about intake, loss and water balance. While in the Middle East last year in their summer I was easily doing 150-180km rides on water only at a fair pace in heat I would finish my rides slightly dehydrated but still very strong at the finish no large amount of fluid consumption at all and zero sodium. Each individual is unique though and needs to find what works for him. On LCHF just as a matter of interest I use carbohydrate periodization due to my volume of training, timing of intake still keeps my ketone levels pretty high if done correctly and this is done done mainly during or post exercise, depending on time and intensity. I work closely with Jodie Swallow & James on their nutritional needs and Jodie does require a fair amount of salt when racing in Kona due to the hot and humid climate and her fluid intake. In 2013 she blacked out with hyponatreamia but in 2014 she upped her sodium intake significantly with her large volume of fluid intake and managed a 4th place. She found the right formula for her needs. I have developed a specific product based on her needs called a Salt Drop its an explode tab just dropped in a water bottle and provides the necessary electrolyte mix sodium, potassium, magnesium, calcium and Vit D. It's coming to market shortly and will address the individuals needs. Hope this helps

If you really want a product that will assist with cramping the new 32Gi TruMag is brilliant, its received a US patent and works very well, tested for 2 years with elite athletes in the US and locally. To really reduce the risk of cramping though, proper training is in order because the main reason for onset is lack of dominant muscle to intensity over distance :-)

Isomaltulose is an expensive carbohydrate which behaves like no other carbohydrate does. It provides a stable and consistent release of glucose into the blood stream for hours. There is no ways sucrose will ever do that. They behave completely differently. In actual fact there is no other carbohydrate on the market that will allow the body to burn fat while supplying it glucose. The steady stable supply of energy allows a consistent fat burn to take place assuming its not mixed with spiking products. That is the only reason not to mix it, its to maximise the fat burning effect, which at a controlled pace works incredibly well. I am not sure who told u to follow a low GI diet on 32Gi, because some of the 32Gi products give you a glucose bomb like Accelerate and others are stability products. The key message behind the range is choose the product that matches your training or racing session. If you are doing a training ride and its only a few hours and easy then go with the Endure, if its many hours at a slow pace go with Endure in the bottle and take with some food solids such as a foodbar or chews, if its a very high intensity session then go with Accelerate and its a very high intensity session and you need additional calories then add in some food solids. The thing sports nutrition is that its not a thumb suck, its a well thought out and strategised nutrition plan which needs to be tailored to an individual. I work with many professional and amateur athletes, guiding them to correct eating and fuelling, the majority of people out there just dont understand the importance or even how to approach it. Game vs 32Gi seriously there is not comparison whatsoever. The one is a liability the other an asset ;-)

Jarred, actually while u are here, interesting question as u work with the guys a fair amount. What do u find the average CHO intake per an hour in a race is with the elites, you mention 40grams, The likes of Asker due to 2:1 F:G ratio have shown as much as up to 90grams. However in my experience and the testing I have done with elites mainly in triathlon and cycling, is that most only tolerate around up to 55grams many around 40-45mark. They can consume more but the digestive system just responds very negatively to the higher amounts.My runners are under 40grams many around the 30gram mark. Just interested if u have come across similar.

If you are talking natural carb stores ie: glycogen agreed, however if you are consuming water as opposed to CHO solution you will burn off far more fat of course. However that is for training not for racing. Racing is a different ball game, but training in this manner can make u more fat efficient. I generally advise people who are wanting to become more fat efficient to stick to water for up to 2hr sessions, to improve fat usage efficiency. However on 3-6hr rides thats a different ball game. So what do u do to maximise it there, keep the first two hours water fuelled then start the feed, your body will have adapted to higher fat usage first and so when the carb feed comes in you will still burn off a fair amount more due to u being the zone. As a matter of interest I have been doing this for many years. I can easily get up drink green tea and go at a low intensity for 5-6hrs on the bike on water alone no issues at all. I wont race like that obviously. The 32Gi endure actually allows a person to still take advantage of fat store tapping as the blood glucose rise is perfect for that ability. But on a LSD session taking in excessive sugar is just a waste of money and no health benefit.

I think another important factor which a lot of cyclists overlook is the time spent racing. If a race is going to be 3.5-4hrs as opposed to 2.5hrs different fuelling strategies need to be considered. If you know you are going to possibly hit a glycogen depleted state then prepare for it, sometimes pace needs to be controlled and appropriate consumption needs to be well thought out and timed to ensure u finish strong. Unfortunately peleton racing is often determined by the bunch and not the individual. But proper thought into where you can lower your pace and assist in glycogen sparing needs to be taken into account. In an Ironman event it applies even more pace is controlled to empower the run, it's very often key in ensuring a strong finish. Again though some athletes are weak on the run and strong on the bike so they burn up the bike only to fall flat on the run. Proper fuelling and wise pacing is crucial to a good finish.

LOL ????

On the spike during exercise I disagree. There can certainly be one depending on the intensity you are performing at and the type of CHO ingestion. I have spent many years running blood tests on athletes during exercise and monitoring the effects of CHO intake dependent on rate of performance. Many cyclists as an example who are riding at a much lower intensity, social ride, or take it easy just finish ride often consume products which do cause a rapid rise in blood glucose and the intensity they are performing at doesn't warrant that kind of consumption.The second thing is if they keep consuming through and through, when the session is finished there will be an excess of blood sugar in the system which the body is still trying to get rid of and if the consumption volume wasn't warranted based on performance you can be sure the side effects are pendulum swinging and weight gain for many.There are many various degrees of blood sugar rise during exercise depending on type of CHO consumed and effort.

Agreed BUT Actually there is a major difference ;-) if you are a carbohydrate dependent athlete then hitting the wall has meaning as opposed to the athlete that is more fat adapted. When the body is depleted of glycogen the brain will force the body to slow down in order to be able to take advantage of fat for fuel and this is an incredibly hard or tough period of no energy at all where the "hitting the wall" has large meaning for most. But if you are a very efficient fat fuelling athlete the transition is no where near as painful as a carbohydrate dependent person. In actual fact if you speak to athletes who are very efficient at fat fuelling, they will tell you that the transition is pretty seamless they don't feel the pain, and if you speak to a fat efficient athlete who eats a lower carb diet they will also tell you they cannot remember when they hit the wall last. Intimately this is something I have played with immensely over the past 9 years and deal on a nutrition basis with a lot of my clients moving away from that carb dependency allowing them to be more fat efficient and focussing on timing with carb intake. The same results occurs after adaption, but it continues to improve over time. So agreed 100% all athletes will run out of glycogen at some stage depending on time intensity and fuel, but the athlete that is more fat efficient doesn't feel the pain as much as those that are more carb dependent :-)

Not true ;-) thats a myth low GI dieting or LCHF dieting has far more benefit outside of a fuelling strategy

One problem if you have glucose spiking drink you will not tap your fat stores it mitigates it, so the thing is to understand how u are going to race for how long, the intensity and then you work your fuelling strategy around that. If you are a carbohydrate dependent person then when glycogen stores deplete you will be forced to switch to fat, the transition is painful to say the least. If you are more fat adapted its far more transparent. Time and intensity will determine your feed.

Simple game is sucrose R5 a kg 32Gi Endure is isomaltulose R28 a kg, completely superior and stability carbohydrate .cannot compare the two.