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 EnergySource X’treme, in the period 60 to 90 minutes before the start of you ride. At the same time take the following EnergyGel PLUS which contain a moderate caffeine content.

Your body weight:
50kg to 60kg: 1 x EnergyGel PLUS
60kg to 70kg: 2 x EnergyGel PLUS
70kg to 90kg: 3 x EnergyGel PLUS

You can substitute IsoGel Plus for EnergyGel Plus 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 EnergySource. Drink 250ml to 500ml 10 minutes before the start and then drink as required during.

If your ride is less than one hour: swill EnergySource 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 EnergySource 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.


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