Our Energy & Endurance range contains a variety of high impact energy sources for those involved in endurance training. In addition to our convenient ENER:GEL products, we've also created an advanced trio of nutrient-timing powders designed to maximise results pre, during and post-exercise in PRE:PARE,PRO:LONG and RE:CHARGE. Together, the range represents a great option for any cyclist, runner or triathlete looking to train harder for longer.
You can get everything from our original all-in-one powder, to great tasting bars, pre-workout formulas and weight training capsules.
Eating for endurance generally concerns those who participate in sports where the emphasis is on moderate intensity exercise performed for prolonged periods of time, such as cycling and running. Eating for these kinds of activities is based on providing readily available stores of energy to ensure the athlete can perform at their optimal levels throughout the exercise session. As endurance sports use so much of the body's stored fuel for energy, it is also hugely important to replenish these stores after exercise to ensure complete recovery.
This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
Increasing your energy and endurance is the key to success in many sporting events; it can also be a useful method of attaining and maintaining a healthy lifestyle. Whilst there are several different forms of endurance training, all of them typically share one common objective - to increase stamina and overall sporting performance. To improve your endurance, it is important to include continuous interval training (to develop the cardiorespiratory system) and resistance-based exercise (to help improve local muscular endurance).
Outlined below are some general rules to follow whilst training for endurance:
Perform one form of cardiovascular exercise per session. This should be specific to your needs i.e. cycling, running, rowing, swimming etc.
Perform five to seven resistance exercises per session. Resistance exercises should be moderately difficult and should not elicit complete muscular fatigue upon completion of the specified reps/repetitions.
Be sure to restrict the number of sets you perform on each exercise (too many sets will increase metabolic stress). It is important to work the core during your resistance exercises. This is because many endurance sports i.e. cycling, rowing, running, swimming etc., engage the core to maintain control and posture.
A strong core also minimises the waste of energy while exercising. Try progressively increasing your form of endurance exercise by ~5-10% each week. This will help to increase your endurance capacity and improve your muscles resistance to fatigue. For example, a 5km run one week would be 5.25-5.50km the following week or a 40kg deadlift one week would be a 42-44kg deadlift the next.
A good warm up can really enhance the quality of a training session and a good cool down can help to relieve those sore muscles - be sure to do both around your workout.
Foam rolling after each session is an excellent way to tackle notorious problem areas that become tight such as the hamstrings and the iliotibial band. Deep tissue massages are also good to have on occasion.
The table below outlines a sample training programme that is based on four sessions per week.
You may wish to adjust your training days slightly, but please be sure to leave ample rest time between sessions. It is important that you learn the equipment and movements to focus on proper technique. This increases the effectiveness of a workout and decreases the potential for injuries.
Cardiovascular Training Day
Strength Endurance Training (choose 2 per week to supplement cardiovascular training)
Example Resistance Exercise
We recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current levels of fitness.