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.

50kg to 60kg: 1 x EnergyGel Plus
60kg to 70kg: 2 x EnergyGel Plus
70kg to 90kg: 3 x EnergyGel Plus

10 minutes before the start

Drink 200ml to 500ml EnergySource. 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 EnergySource 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 EnergySource each hour, also take the number of gels shown:

800ml to 1200ml no gel
600ml: 1 x EnergyGel Plus
400ml: 2 x Gels
200ml: 3 x Gel

The first gel each hour should be EnergyGel Plus (with caffeine). Any remaining gels taken in that hour should be standard EnergyGel (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.


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

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


  • Substitute IsoGel for EnergyGel 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.