THERMOLYTE: At least TWO capsules per hour on the bike, and if required on the run. If its hot and humid and you are sweating too much you may increase it to FOUR or SIX capsules per hour - will only help, cannot hurt. Remember THERMOLYTE is providing all the electrolytes you need and CARBO-PRO is providing all the calories you need! You may break and mix the capsules to your CARBO-PRO solution. Some PROs have taken 45 to 60 capsules of THERMOLYTE in IM Arizona, IM Coeur De lane, and IM Hawaii where its get very hot and humid.

RECOVER Amino Power (RAP): RAP is far superior to other aminos out there as it contains all the essential amino acids, including the BCAAs, and Keto Glutarates, and Keto IsoCaproates. This combination is important. OKG and KIC help in cleansing ammonia build-up, very helpful to "RECOVER as you Race" a/c David Goggins (Ultra Runer). Definitely use RECOVER Amino Power. Explained below.

VANTAGE VO2 Max: Phosphate loading before the Race, as well as VANTAGE VO2 Max during the race -- clearly explained below.

OTHER SPORTS DRINKS AND GELS: If you are used to taking other sports drinks and Gels and they work for you, you may do so. Our only concern is that some of these products contain too much high fructose corn syrup and or other sweeteners. By the time you reach the RUN, your body core temperature is pretty high and hydration becomes your top priority. Also the body is working hard to preserve moisture. Products with sweeteners demand extra water (hypertonic solution in the guts), therefore do not consume too much of these products, and also make sure you drink enough water. However, if you choose to stick with only CARBO-PRO that would be great. CARBO-PRO is very low on osmolality does not create a hypertonic solution. You may calculate the number of calories you may need on the RUN, and carry the amount of CARBO-PRO in a GEL form in little flasks on your belt as explained below in the protocol.

OR you may use the CarboPro 1200 which is bottled with delicious flavors – ready to go – and each bottle will easily pull you through for FOUR to FIVE hours of racing. Remember, CarboPro 1200 is concentrated, therefore, drink the amount of water you normally drink per hour of exercise activity.

FINALLY if possible, few days leading to the race, in the evenings, try and RELAX with the Super Relaxation CD, the long version (approx. 30 minutes), this will help in completely relaxing the Central Nervous System before the big day!

For the RACE:
At the Start of the RACE:
At least 30 minutes before the start of the Race take FOUR capsules of VANTAGE VO2 Max; FIVE capsules of RAP; and TWO capsules of MOTIVATOR.

For each hour on the BIKE and the RUN:
Take TWO capsules of VANTAGE VO2Max; TWO capsules of RAP; at least TWO capsules of THERMOLYTE (you may need to take more THERMOLYTE if you sweat heavy and also have high sweat sodium concentration. Also, you may break the THERMOLYTEcapsules and mix the ingredients with the CARBO-PRO solution).

NOTE: If you have not consumed the suggested dosage of tablets on the BIKE then – make sure you take at least FOUR capsules of VO2Max immediately after the BIKE, for the RUN. This could be very helpful, particularly during the second-half of the RUN. At the same time take TWO more capsules of MOTIVATOR.

HOW TO CARRY THE CAPSULES DURING RACING???
We have come across different methods: plastic pouches; those little photo film canisters (one for each hour) Pill box (with sections for each day of the week) taped to the bike handle; duct tape, etc. Its worth the trouble as they really help – they give the edge you need. We promise you a PR if you do exactly as we suggest. Keep the capsules DRY!

CARBO-PRO: during the race
MORNING BEFORE THE RACE:
TWO SCOOPS OF CARBO-PRO in 10-12 oz. of water, First thing in the morning, as soon as you wake up - on an empty stomach. Take RECOVER (FOUR capsules) at the same time.
Mix TWO SCOOPS in 24 oz. of water or any electrolyte drink you are using (around 7% concentration of solution) - keep sipping up to the start of the RACE.

CARBO-PRO: (DURING THE RACE)
The Frey-Huddle Method
During racing (or training) you definitely need at least 1.67 calories per lb of bodyweight. If you are 150 lb you need 250 calories (TWO heaping scoops of CARBO-PRO). We know some PROS who can handle up to 3.0 calories per lb of bodyweight – but you have to condition your system to handle this amount during training. On an average most athletes need at least approximately 250 to 300 calories per hour of the Race. That is approximately TWO or THREE heaping scoops (2.5 to 3 oz.) of CARBO-PRO per hour of the race.

There are many ways of getting these calories: Bars, Gels, Protein powder mixes, etc. Whatever you choose it has to be gentle on the stomach - requiring very little water for their digestion and absorption. Because after an hour on the bike on a hot day your body core temperature is going to increase beyond normal levels, and hydration will become your top priority. Sports drinks with sugar, fructose, glucose, or galactose, create a hypotonic solution in the guts. This hypertonic solution actually pulls body fluids into the guts and temporarily dehydrates you. This can be detrimental to performance. The same is true of Bars and Gels which require at least 20 to 32 oz. of precious water - if not they suck up your body fluids.

Roch Frey and Paul Huddle of Multi-Sport School of Champions (multisports.com) have come up with a great method, using a thick solution of CARBO-PRO, which has worked very well for many of their athletes. Each heaping scoop (one oz) of CARBO-PRO provides approx. 112 calories. Mix as much CARBO-PRO you need, (calculate based on 250 calories per hour of racing) in bottles, with water in a GEL form. You may add a scoop or two of your favorite electrolyte powder for flavor, if required, and you have a thick solution loaded with calories. POWERFUL FUEL!

You may use the required amount of CARBO-PRO in Gel form during the RUN as well, by carrying it in little flasks around the belt.

The osmolality of CARBO-PRO even at 15% concentration is lower than body fluid osmolality - and it makes it relatively easier to be absorbed. With each gulp of the CARBO-PRO GEL - drink at least 10-12 oz. of water. An easy, safe and convenient method of getting those calories.

REMEMBER! the CARBO-PRO gel is only fuel, you need water with it. Therefore, drink at least 10-12 oz. of water with each gulp of the CARBO-PRO gel. Drink as much water as you need.

Try the Frey-Huddle method during training – before the RACE!

CarboPro 1200: EVERY DROP IS LOADED!
OR you may use the CarboPro 1200 is bottled with delicious flavors – ready to go – and @ 300 calories per hour, each bottle will easily pull you through for FOUR to FIVE hours of racing. Remember, CarboPro 1200 is concentrated, therefore, drink the amount of water you normally drink per hour of exercise activity. You may dilute the solution by mixing in separate bottles. Its amazing when it is diluted, it will taste like flavored water and yet provide you with 300 to 600 calories in a 16 oz bottle.

THERMOLYTE: maintain electrolyte balance
In hot, humid conditions a large amount of sweat is lost and this can disturb sodium and water balance. Adequate hydration and sodium intake -- either via sports drinks, food or salt tablets -- becomes vitally important during long races.

It is estimated that on average an athlete sweats at least a liter per hour. This liter of sweat carries approx. 2 grams of salt (sodium) and other electrolytes. Most sports drinks provide only 140 mg to 170 mg of salt per serving (8 fl. oz). In order to get more salt you will have to consume more of these sports drinks. Say you need 600 mg of sodium per hour, then you have to consume 44 to 50 fl. oz. of these drinks which will also provide around 76 oz. of sucrose, glucose, fructose, or galactose. This excess sugar can create a hypertonic solution in the guts, which we talked about in the preceding section.

To be safe its good to at least consume 300 grams of salt per hour (at least TWO capsules of THERMOLYTE) per hour of the race. You may take at least FOUR capsules (600 mg of Sodium per hour) particularly if the conditions are hot and humid. Some take as much as 1 gram of sodium per hour (about SIX capsules) to counter the effects of hyponatremia. Of course it all depends on the weather as well as your physiology. THERMOLYTE also provides the right amount of Potassium, Calcium and Magnesium as Krebs Cycle superior organic minerals which will also increase energy and endurance. THERMOLYTE also contains key antioxidants which will help during extended activity.

MOTIVATOR: sustained mental energy and focus
MOTIVATOR is an excellent and very safe source of caffeine from Guarana Seeds. Guarana is a trusted and powerful stimulant. The caffeine is released slowly – continues to escalate over the hours without the sudden rush and quick drop off. MOTIVATOR also contains Gingko Biloba, DMAE (Choline), Vitamins B-5, B-6, C, and Synephrine, which act in perfect synergy to maintain mental energy and focus through out the RACE. A great alternative for caffeine pills which hurt the stomach and those flavored drinks which also upset the stomach.

Take TWO capsules at the start of the RACE and TWO capsules at the end of the BIKE to power up for the RUN.

AFTER THE RACE: Carbo-Pro, Recover, SR
Within the first hour of completing the race (when the enzyme glycogen synthase is at its maximum level) mix Two scoops (Two oz.) of CARBO-PRO in 16 oz. of water and drink it to replenish muscle glycogen.

Continue taking CARBO-PRO, at least (FOUR SCOOPS) a day for the next few days. Also do not forget to take your RECOVER (THREE tablets) immediately before going to bed for the next few days.

Definitely listen to the Super Relaxation CD, at least once, for the next few days to get rid of the stress and fatigue accumulated in the Central Nervous System.