Starting from the assumption that aappropriate integration strategy It is not limited exclusively to the day of the race, let's delve into the topic, taking some supplements as an example EthicSport, tested (also) during the Granfondo Squali Trek 2023.
We have faced the average path of the event of Catholic-Gabicce and a route of approximately 84 kilometers and just under 1.400 meters of altitude difference, where heavy rain affected everyone's day, even in terms ofintegration.
Laying the foundation
The appropriate integration strategy is also a sort of entrance door with a red carpet and allows us to enter the room where we choose the outfit we like best. On training and preparation days, when competitive stress is still at manageable levels, we can “taste” the supplements, to understand how to use them and in the right quantities.
The phases of physical and nutritional training, why we need to get used to eating during exercise and accustom our body to assimilating high quantities of carbohydrates, they also help us understand how we tolerate supplements. Consequently we draw up a sort of personalized plan for the day of the competition.
IThe journey with EthicSport began a few weeks ago (and did not end with the Granfondo of the Sharks Trek), where we tested some supplements: SuperDextrin in the various formulas, as well as the Energy bars or the pack MaltoShot Endurance, without forgetting the gels Rapid Energy Professional, Extreme Recovery for the post-race and the Starter 1000, a specific pre-workout. Furthermore, EthicSport he provided us a general indication for the correct basic integration strategy For the intermediate level. Basic, precisely, because it's essential to tailor the supplements to you in every way. Let's go into detail.
If the alarm rings early
The alarm rings shortly after 5 in the morning, and we have to prepare the last things before the race and our bags to leave the hotel room. Breakfast is served at a time that is earlier than usual, but it's better not to overindulge and risk hindering digestion. Precisely on occasions like these, a supplement like EthicSport Starter1000 helps start our engine.
«Starter1000 is a latest generation supplement – he argues Massimiliano Di Montigny of EthicSport – designed for pre-race use. It promotes concentration and management before intense physical exertion. It contributes to proper vasodilation and is also suitable for endurance disciplines that involve two important components: the aerobic and anaerobic phases.
SuperDextrin Time
It's an hypotonic sequential carbohydrate supplement Slow-release. It's an excellent supplement for its quality, formula, and a series of added benefits, including excellent modulability. For example,A 50 gram soluble sachet contains 47 grams of carbohydrates, or the disposable packaging from 58 milliliters which contains 27. Combined together they can already be considered a sort of “block” exceeding 60 grams/hour.
SuperDextrin It is a supplement that is always good, even before starting the race and does not interfere with the other supplements in the range.absence of sweet, eliminates the risk of nausea and does not negatively affect salivation. Not only that: on a day with a lot of rain, like the one that characterized the Sunday of the granfondo, a supplement like SuperDextrin becomes even more of a reference, for the energy it provides, but also for its practicality and ability to replace a bar.
SuperDextrin was created to provide energy in the medium and long term, but there is also the Boost variant, designed to give an immediate burst of energyWe used one just moments before the end, so we had some extra warmth to counteract the cold.
When the weekly outings include long runs and/or high intensity repetitions, it is our habit mix the soluble SuperDextrin with the Ramtech Hydro, or with SuperHydroThe first also helps us in the recovery phases after maximum effort, the second during activities that last for several consecutive hours.
Bars or MaltoShot
We anticipated that the test, ours and everyone's, was affected by bad weather, a situation that requires us to maintain even higher levels of attention. For this reason too, we did not consume the expected bar or the MaltoShot gel, but we preferred to add a SuperDextrin gel.
Rapid Energy Professional
Rapid Energy Professional plays a different role than SuperDextrin BoostWe consider it as a life preserver, which allows us to have some available energy, without going into a deficit when the intensity remains high for a medium/long period. It prevents us from depleting our reserves and also positively impacts our concentration during the race. It has a sweeter taste, compared to SuperDextrin family, but it doesn't increase the urge to salivate. This is something to keep in mind even when outside temperatures rise exponentially.
Extreme Recovery
Like Starter1000, also Extreme Recovery It's a professional supplement, perhaps even more so. It's an energy supplement, specifically formulated for recovery and support thanks to the presence of amino acids, vitamins, and electrolytes.
As with Starter1000, it should not be "tested" on race day, even if it should be taken after the effort, but it should be used following a specific schedule and is suitable for those following a series of training sessions aimed at improving performance. After a cold and tense day on the bike, a portion of Extreme Recovery It helped us a lot in the correct recovery, as if it were a sort of aperitif for a good Romagna lunch.
In conclusion
La initial strategy was to integrate just over 60 grams of carbohydrates every hour, considering a balanced effort and without ever overrevving. We had calculated a little over two hours, the time was slightly extended due to a puncture and a small adjustment on the bike. We had considered 4 600ml bottles with soluble SuperDextrin (we only consumed two), two single-use packs of SuperDextrin, one of Rapid Energy Professional and a Boost. These last two gels They helped us significantly in a moment of thermoregulation difficulty body, thanks to immediately available calories.
