Breakfast
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 your 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
Substitute Energy Gel Aqua Caffeine for Energy Gel Caffeine if you wish.
During the ride
Drink Energy Drink or ZERO as required.
During the run
Depending on how long you take to complete your run, you may want to take one Energy Gel or Energy Gel Aqua during the run.
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.