road cycling guide

50/100 mile Time Trial

Breakfast before

Breakfast should be light and high in carbohydrate. There are a number of options for a 'good' breakfast. Porridge, peanut butter toast and pancakes are popular choices that give you carbs without being too heavy.

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 an Energy Gel Caffeine which contains 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

10 minutes before the start

Drink 200ml to 500ml Energy Drink. This counts towards the drink you have consumed in the first hour.

Carbohydrate and fluids during

Focus on drinking as much as possible. The recommended intake for new generation Energy Drink with 2:1 fructose is up to 90g per hour. Depending on how much you are able to drink, you may need to take gel to further boost your carbohydrate intake. If you drink the following amounts of Energy Drink each hour, also take the number of gels shown:

800ml to 1200ml: No Gel
600ml: 1 x Energy Gel Caffeine
400ml: 2 x Gels
200ml: 3 x Gels

The first gel each hour should be Energy Gel Caffeine (with caffeine). Any remaining gels taken in that hour should be standard Energy Gel (no caffeine).

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.

Anti-cramp strategy

The American College of Sports Nutrition states that:

“Muscle cramps are associated with dehydration and electrolyte deficits and muscle fatigue.”

Adding ZERO Neutral Tabs to your drink boosts the electrolyte content and provides magnesium. This might be particularly useful in hot conditions.

To ensure your performance is not just cramp-free but also comfortable, exploring strategies for running without stomach pain can make a significant difference in your endurance activities, ensuring you focus on the finish line, not the discomfort.


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

In the late evening drink 400ml Recovery Drink. When mixed with milk, Recovery Drink is absorbed more slowly and provides a long lasting feed while you sleep.


  • Substitute Energy Gel Aqua for Energy Gel if you wish.
  • Do not eat or drink anything else. You will not need it.
  • Carbo-loading before an event can increase the amount of carbohydrate you have stored by 30%.
  • A few of the riders that suffer from cramps, may also find that caffeine can make them worse, so you may wish to substitute the caffeine products listed with their non-caffeine equivalents.

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