BEFORE THE RACE

Eat breakfast 2-3 hours before the start.

Drink 473-769 ml of water per hour.

Take Hammer Gel and Fully Charged 15 minutes before the start.

AT EVERY REFUELING / DURING THE RACE

Take Hammer Gel.

Take 1-2 Endurolytes Extreme capsules.

Take 2 Fully Charged capsules.

HYDRATION PACK RECIPE PER LITER

2 scoops of HEED – 220 calories

1-2 scoops of Endurolytes Extreme Powder – optional, if you need additional electrolyte replacement

AFTER THE RACE / TRAINING

After the race, consume 1 serving of Recoverite, OR a full meal within 30 minutes of crossing the finish line.

In extreme heat, take 1-2 Endurolytes Extreme capsules at the end of the race.

PRO TIP: In warmer conditions, you can consume more HEED or Endurolytes, but your total fluid intake should not exceed one bottle (621-769 ml) per hour, including fluids consumed after each ride.

USEFUL TIPS

• Completely avoid advice from random sources, regardless of whether someone claims to be an expert physician or anything else. This is especially important if they suggest methods that contradict what you have already tried and what has proven to work best for you.

• Accordingly, try to change your usual habits and practices as little as possible. This applies to eating – we know this can be difficult – and fluid intake. Do not suddenly start drinking huge amounts of water or consuming lots of carbohydrates. Be consistent with your hydration, but don't overdo it. Try to avoid excessively salty foods. It is more advisable to regulate electrolyte intake with our products than with a salt shaker or equivalent solutions.

• Always monitor the color of your urine, and consume more electrolytes if it becomes completely clear. When dehydrated, urine becomes darker and less frequent. In this case, make sure you reach the fluid intake limit of 710-887 ml per hour. Continue to hydrate after finishing your ride, after dinner, and for the rest of the day.

• Before events in hot weather, use Liquid Endurance in the days leading up to the event. The loading protocol can be found below. Continue to use it during stages, and especially as part of post-daily exertion recovery.

• Try to leave three hours between breakfast and the start of each special stage. It is advisable to consume a Hammer Gel and/or a Hammer Bomb immediately before the start of the race, and after refueling stops. The recipe can be found in the appendix.

• Prepare the contents of your hydration bladder in the way you have previously tried and found effective. In hot weather and with significant fluid loss, a little more Endurolytes Extreme Powder or Endurolytes Fizz can be added as needed.

• At the end of each day, focus on recovery as soon as possible: consume a substantial meal, Recoverite, and additional Endurolytes capsules. Continue to hydrate, but avoid excessive fluid intake.

LIQUID ENDURANCE | PREPARATION AND RACE DAY PROTOCOL

First, we share Brian's product presentation on Liquid Endurance, which you can view at the link below.

HOW TO USE LIQUID ENDURANCE

Essentially, we will reiterate what was said in the video and provide some examples.

When preparing for training or a race in hot weather, you should follow the recommended three-day loading protocol before the event. Throughout the entire race weekend, you should continue to ensure adequate and sufficient fluid intake and hydration. The main active ingredient in Liquid Endurance, glycerin, allows your muscles and body cells to retain more water. This results in a kind of loading or enhanced hydration, and helps to retain a larger proportion of the water and electrolytes consumed.

Below you will find a general loading protocol for a Saturday race.

Mixing instructions: add 30 ml of Liquid Endurance to 769 ml of water, then consume gradually over two hours, sipping | three times a day

WEDNESDAY

• Upon waking – 1 bottle of Liquid Endurance – consume over two hours

• Late afternoon – 1 bottle of Liquid Endurance – consume over two hours

• At dinnertime – 1 bottle of Liquid Endurance – consume over two hours

**Between bottles containing Liquid Endurance, you can drink water with or without Fizz.

THURSDAY

• Upon waking – 1 bottle of Liquid Endurance – consume over two hours

• Late afternoon – 1 bottle of Liquid Endurance – consume over two hours

• At dinnertime – 1 bottle of Liquid Endurance – consume over two hours

**Between bottles containing Liquid Endurance, you can drink water with or without Fizz.

FRIDAY

• Upon waking – 1 bottle of Liquid Endurance – consume over two hours

• Late afternoon – 1 bottle of Liquid Endurance – consume over two hours

• At dinnertime – 1 bottle of Liquid Endurance – consume over two hours

**Between bottles containing Liquid Endurance, you can drink water with or without Fizz.

SATURDAY – RACE DAY

Upon waking – 1 bottle of Liquid Endurance on race morning can't hurt – consume over two hours

• Before the qualifier and main race, gradually sip Fizz or HEED. If not using HEED or Fizz, consume enough water and take electrolyte capsules before riding.

• Throughout the main race, consume enough fluids in the form of HEED, or water and Endurolytes.

• At the end of the race, consume Recoverite and take an electrolyte capsule.

**For a two-day event, at the end of the day, you can consume 1 bottle of Liquid Endurance over two hours, then repeat Saturday's protocol on Sunday.