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 your 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

Substitute IsoGel PLUS for EnergyGel PLUS if you wish.

During the ride

Drink EnergySource or ZERO as required.

During the run

Depending on how long you take to complete your run, you may want to take one EnergyGel or IsoGel 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.


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