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Struggling with your hydration plan for race day? 🏃‍♂️💦

When it comes to staying hydrated during an endurance race like Comrades, drinking to a plan is key. These expert insights from Mark Wolff can help define how much fluid you should drink per hour.

Watch the full episode on Youtube (link in bio)

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What an incredible Run the South event this morning. Amazingly supported as well as amazing support on route and at the finish. @wandisile_n and myself had a solid training run with @tonysilva62 driving nicely to the finish and as usual the hills and wind didn’t disappoint.
A big thank you to all those that joined us and most importantly to the @32girunningclub & @brooksrunningsa club for putting their efforts into making this possible as well as all the volunteers who manned those water tables on route. We will be doing these runs again for sure so stay tuned 👊 #running #endurancetraining #runthesouth #health #fitness #thefitnessfreak #32GiEnduranceAddict #endurancelife #healthylife #makeitcount #32GiRC #brooksrunningsa

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Nice to have UK power runner and former @comradesmarathon gold medalist Jo Meek come for a visit to our @2oceansmarathon stand. A bucket list race for Jo as she gears towards UTMB later in the year. #running #ultrarunning #twooceansmarathon #omtom2018 #32Gi #sportsnutrition

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Nice to see @jennachallie1 one of the top guns @2oceansmarathon @32gi expo stand all excited and ready to take on the big day #running #omtom2018 #twooceansmarathon #32Gi #sportsnutrition #getinthezone

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Fifty thousand spectators on Solaraberg, 250k spectators on course, 6000 volunteers and the privelage of competing in the greatest long distance triathlon in the world. This is Challenge Roth. #throwback #ChallengeRoth #32Gi #triathlon #health #fitness #TBT #itsalifestyle #makeitcount

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Tanach Tashach 200km team trail run a few weeks ago. This segment is the old Burma road to Jerusalem rising up 350m over the first 6.5km's Still a long way from home but on route to a podium position.
#tbt #running #trailrunning #ultrarunning #health #32Gi #fitness #itsalifestyle #makeitcount #brooksrunningsa #runhappy #sziolssa #perfectvision

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My finish at Challenge Roth, a truly awesome event. The most incredible moment for me was riding up Solarer Berg and then going under the 32Gi arch, just to think 7yrs ago we were testing our Endure drink out of the back of my car and today it sits on course of the biggest triathlon in the world. I have no words only much appreciation 🙏 a big thanks to @sziolssa @brooksrunningSA @ceramicspeed for your support #ChallengeRoth #Fuelledby32Gi #ChallengeFamily #Wearetriathlon #32Gi #SportsNutrition #endurancefuel #triathlon #health #fitness #makeitcount

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All smiles after a tough Dischem 21, Wandi ran like a champ today he is on track for another silver at Comrades for sure 👍fuelled by 32Gi of course :-) #running #racing #health #fitness #dischem21 #makeitcount

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The hunted and the hunter. Race memories with my nemesis @clivechowles after a warm up swim waiting for the start. Clive went on to win this battle with me in 2nd, usually he is the joker but his race face was on. I was relishing the run its were I hunt best but this was a little too short :-) #racing #triathlon #TBT #throwback #BSGSeries #32Gi #FuellingExceptionalEvents

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Throwback OG Molefe interviewing me on eTV news, talking nutrition and supplementation on his road to Two Oceans Marathon he is now gearing for Comrades #TBT #throwback sportsnutrition #endurancefuel #nutrition #TwoOceans #Comrades

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Nice to chat Carl Pasio & Marianne Vos the most dominant female rider over the past few years and multiple world champion. Down from Holland for the Momentum947 Cycle Challenge. #CC2014 #Momentum947 #CycleChallengeSunday #32Gi

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Nice to see Michelle & Chris Froome @Momentum947 cycle challenge expo. During a whirlwind week they made some time for a book signing session, such great support for cycling in SA. Always good to hear some insider nutrition stories about the grand tour contenders ;-) #CC2014 #32Gi #SportsNutrition #TeamSky #Momentum947 #TourdeFrance

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