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road cycling guide

10/25 mile Time Trial, Criterium, Cyclo Cross

Breakfast before

Breakfast should be light and high in carbohydrate, cereals, toast and porridge are good examples. To start your caffeine loading program, drink one 750ml bottle of Energy Drink Caffeine Hit, in the period 60 to 90 minutes before the start of you ride. At the same time take the following Energy Gel Caffeine which contain a moderate caffeine content.

Your body weight:
50kg to 60kg: 1 x Energy Gel Caffeine
60kg to 70kg: 2 x Energy Gel Caffeine
70kg to 90kg: 3 x Energy Gel Caffeine

You can substitute Energy Gel Aqua Caffeine for Energy Gel Caffeine if you wish.

Carbohydrate and fluids during

If your ride is short you will not need to drink anything during. If your ride is longer and the conditions are hot you should drink ZERO or Energy Drink. Drink 250ml to 500ml 10 minutes before the start and then drink as required during.

If your ride is less than one hour: swill Energy Drink around your mouth for a few seconds and spit it out (like mouth wash). If you swallow it does not work. Repeat every 5 to 10 minutes.

If it’s hot or your race lasts more than one hour, ignore this advice and instead start drinking Energy Drink 10 minutes before the start and during your race.

Sensitive To Caffeine?

If you have a medical condition or do not wish to use caffeine for another reason, then simply switch each of the products detailed above with the non-caffeine equivalent from High5 and ignore the section on caffeine loading before your event.

After

Drink 400ml Recovery Drink as soon as you finish. Eat a balanced meal one to two hours later.

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