General

RAD – Rotational Adjustment Device

Have you ever wondered what it would be like to be 100 % sure of your cleat alignment? Daisyway Coaching Systems now has the RAD System – book your appointment now with Erica (erica@daisyway.co.za) to have your road or mtb cleats aligned correctly. Please see website (services) for detail.

Nutrition

• Start exercise glycogen-loaded
• Start prolonged exercise or in the heat salt loaded
• Aim to eat a variety of whole, unprocessed foods. The more natural, the better
• Rely on food, not pills, “shakes” or bars

• Click here>> nutrition-endurance to get the PDF document

What to eat for optimum performance/recovery:

There is no evidence that protein supplements will boost endurance performance and/or recovery. An endurance athlete’s body can handle a maximum of 1.5 grams of protein per kilogram body weight per day. A 75kg man therefore needs 113gr protein. So much for a 300 or 500 gram steak! All excess just goes to waste.

Protein supplements are also commonly accompanied by bad company. Substances that can be harmful to your health.

Hydration

Start exercise well-hydrated

Intracellular hydration needs to be done 24 to 48 hrs before an event!!

Carbohydrates are the only macro-nutrient proven to benefit endurance athlete performance.

Examples of sports drinks

• Good old Energade/Powerade/Game still works best
• Also try some Rooibos Tea with honey
• Or diluted apple (or any other) juice