WIXLIB

VA LEATEGRv’sCa iro eG ikbp l11 sfor alpageeissu880 2.6GirN ome&Ssprintolympic70.3full IronMancarboloadingtrainingsmartADVANCED SPORTS NUTRITIONkpin uev in l issCao speciaionectes s rtiveridpton spcouitirNeortwhamrset ceissuefitsnk The ben stdrirated ut to the teTheto stay hydHigh5 pHow ffeineof ca200914,MaysdayThurnaAthepag al Sponsor of:RACING FASTERyour guide totriathlon16dietend TriathleU0231-4111243110077900SNIS

High5’s drinks contain2:1FRUCTOSEsee note [2]Have you ever thoughthow fast you might raceand how far you could go

tested 2009 High5’s drinks5 min 45 sec faster!26 readers from Cycling Weekly took part ina large study run by researchers from theFRUCTOSE University of Glasgow. Riders following theHigh5 Race Faster Guidelines and usingHigh5’s 2:1 fructose drinks, were substantially quickerthan when using their regular brand of nutrition usedthe way they normally use it. The average difference duringa 40 mile (64km) Time Trial was 5 min 45 sec.2:1The Cycling Weekly reader tests were intended to simulate a longer Triathlon event or a Cyclo Sportive. The tests involved 40 or 50 miles of riding (dependenton test subject) completed at moderate intensity, followed by a 40 mile (64km) flat out Time Trial. The tests compared High5’s 2:1 fructose drinks used asper the High5 race faster guidelines vs riders normal brand of nutrition, which the test subjects were free to consume as they would normally. Full details at:www.highfive.co.uk

tested 2009 High5’s drinksmi 8 min faster andErste15% more powert R Prof. HottenrotErg (2009): in a secondILUG StudyHebnisai2:1independentgstudywhich wasto the cts,ridersHoort8 min 12–secSquicker over a 40werette on averagemilenrottt, Trial aTrnrtin hoInsd eusingti the High5 nutritionSte masstrategy whenucompareditoine Grde tut fünd they normally useonr, Aof nutritionr Mtheirr regularbrandli W wald in the wayart Leis,Tri was increased byaaduringin‐ tunpower outputit. Averageedl Manthe Time TrialL u t gsin, bodyon weight remainedath near constantdia High5 whilehe using15% whenGe Krar‐U gnoournivg N s, Ssletindicating exceptionalreplacement.ers tikfluideum teffenitä undenanntHMüGalle esullernFRUCTOSEThe ILUG test were intended to simulate a Cyclo Sportive, Stage Race, or longer MTB event. The tests involved a 20 minute warm up, VO2 Max test, a 2 1/2 hour ride atmoderate intensity (70% VO2 Max), followed by a 40 mile (64km) flat out Time Trial. The tests compared High5’s 2:1 fructose drinks used as per the High5 race fasterguidelines vs riders normal brand of nutrition, which the test subjects were free to consume as they would normally. Full details available at: www.highfive.co.uk.High5‐‐Wditte heitnb sfö,

High5 - research proven drinksthat let you race faster and furtherOfficiel ernæringssponsor for:nutrition : SSfastest raceStas5ghHiop Press :msir:n conf.co.ukaiveagfikgharhiw.nmwwDet:: new test in : For more details - visis : Stop Press

your sports nutrition should provide:1. carbohydrate2. fluidsAny carbohydrate that you are able to consumeduring a race (drinks, gels etc) adds to your body’sstore of carbohydrate. High5’s new generation ofsports drinks with a 2:1 fructose ratio can provideyour working muscles with up to 90 gramsof carbohydrate per hour. That’s 50% more thanthe best traditional[1] sports drinks can provide.The 2:1 fructose formulation foundin High5’s drinks has been shown todeliver fluids faster than traditionalsports drink formulations. High5’sdrinks also contain a relativelyhigh level of key electrolytes.This is the fuelthat lets you race both fast and far. 70% of theeffort required for a 2:45 to 3:45 marathon isfueled by carbohydrate and not fat. Unfortunately,your body can only store a limited amount ofcarbohydrate - typically 400g for a 75kg athletewhen rested. Race anything over 90 minutesand your carbohydrate store can be depleted.For optimumperformance, you should aim toreplace sweat loss by consumingsports drinks. Racing in the heat,it’s hard to drink enough to keepup with sweat loss. In hot conditions,you can sweat more than 1.5 litresper hour, the equivalent of twolarge drink bottles.[1] A traditional sports drink refers to a drink formulated with glucose, dextrose, maltodextrine or any other carbohydrate that breaks down to glucoseduring digestion and before absorption into the blood stream and a drink which contains little or no fructose.

3. caffeine in moderate dosesSingle dose of caffeine / short raceMultiple doses of caffeine / long raceCaffeine Blood Plasma Levelcan substantially increase the absorptionof carbohydrate and fluids. Caffeine alsostimulates the body’s nervous system:reducing fatigue, making you morealert, increasing your concentrationand reducing the feeling of effort duringsport. In the right amount (3mg to 6mgcaffeine per kg of body weight), caffeineis an effective performance enhancer.A moderate dose of caffeine has notbeen shown to significantly increasedehydration during sport.performanceenhancingzoneRaceStart123 4 567 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23Time (h)Fig 1. caffeine blood plasma levelsover timeIf you are sensitive to caffeine and experience symptoms such as hand tremors, heartpalpitations etc, then stop using it immediately. If you have a heart condition do not usecaffeine. You can continue to follow these guidelines by switching from products containingcaffeine, to the equivalent products with no caffeine.

the science behindHigh5’s 2:1 fructose drinksThe different types of carbohydratesused in traditional sports drinkformulations are first broken down toglucose by your digestive process.That glucose then passes through thewall of your intestine into your bloodstream. To pass through the wall of yourintestine, the glucose molecules use“revolving doors” known as theglucose transporters.As these revolving doors only allow glucose topass slowly, they limit the amount of carbohydrateyour body is able to absorb to 60 grams per hour.For many years, that was thought to be the upperlimit to the amount of carbohydrate youcould absorb - but not any more.High5’s drinks with their new 2:1 fructoseformulation can now deliver up to 90 grams ofcarbohydrate per hour. Fructose (fruit sugar) is aunique carbohydrate, which is not broken down toglucose by digestion. It passes through the wall ofthe intestine using a different set ofdoors to glucose.

High5’s new drinks contain 2 partsmaltodextrin (a traditional type of carbohydratethat does break down to glucose duringdigestion) and 1 part fructose. You can seefrom the diagram that 90 grams of this 2:1combination can be absorbed per hour.As carbohydrate is the fuel for speed andendurance, the more you have available thefaster and further you can ride.Most traditional sports drinks and gel containno fructose or relatively low levels. High5’sdrinks contain around 33% or more fructose.[2]Absorption of combined glucose and fructoseNB: The 2:1 fructose formulation simply allowsyou to absorb more carbohydrate than waspreviously possible. To benefit from it you musteat and drink more than you would normally.[2] High5’s drinks containing approx. 33% or more fructose are: EnergySource, EnergySource 4:1, EnergySource X’treme and Isotonic

ride fastrun strongenjoy yourraces

To race fast and far you need to: Maximise carbohydrate intake during your race Minimize dehydration Load with an exact dose of caffeineTo achieve these three things, you will need a customized strategy for every competitiondependent on your race distance, the amount you are able to drink (race temperature) andyour body weight. In the following guidelines, the ultimate nutrition strategy for every event hasbeen worked out for you.

get to know your best friends.EnergySourceThe main drink for racing and everyday training.flavours: orange, citrus, summer fruits and tropical 2:1 fructose no stomach problems exceptional fluid replacement / high in electrolytes X no caffeineEnergySource 4:14:1 is standard EnergySource with whey protein isolate added. It’s theultimate drink for training, distance racing, supporting large increases inweekly mileage (eg. a training camp), core strength training and speed work.flavours: orange and summer fruits 4:1 whey protein isolate (CFM & lactose free) 2:1 fructose no stomach problems exceptional fluid replacement / high in electrolytes X no caffeine

EnergySource X’tremeX’treme is standard EnergySource with a high level of caffeine(150mg per 500ml). Use to: caffeine load prior to an event, as a pre trainingget-up-and-go drink, to increase the intensity of power sessions and torecover when you go off-the-back during a longer ride. Use X’treme asdirected, you cannot use it as you would a normal sports drink.flavours: citrus 2:1 fructose high electrolyte anti-cramp no stomach problems high in caffeineProtein RecoveryProtein Recovery is designed for total recovery after exercise. Mix with water(fast release) or milk (slow release for overnight feeding). EnergySource 4:1can be used to effectively recover after exercise, but Protein Recovery is themore complete recovery product.flavours: banana, chocolate, summer fruits 21/2:1 ratio of whey protein isolate (CFM) slow or fast release X no caffeine

choose your gel.EnergyGel & EnergyGel PlusEnergyGel is a concentrated form of carbohydrate, so it’s lighter in weight andeasier to carry in larger numbers. EnergyGel does not contain 2:1 fructoseas it would be very sweet if it did. To be taken with water. EnergyGel Pluscontains 30mg caffeine per sachet.flavours: orange, banana, summer fruits, apple, citrus, rasperry plus, orange plus not too thick or sweet light real juice flavours plus contains caffeine X not 2:1 fructoseIsoGel & IsoGel PlusYou do not need to drink additional water with IsoGel. It’s lighter, less sweet andeasier to swallow than EnergyGel. In the following guide, you can substituteone sachet of IsoGel for one sachet of EnergyGel. IsoGel is, however,more bulky to carry. IsoGel Plus contains 30mg caffeine per sachet.flavours: orange, berry, citrus (plus) do not need to drink additional water not thick or sweet very light real juice flavours plus contains caffeine X not 2:1 fructose

accessories you will needGoodie (Bike) BagA goodie bag fits behindthe stem and is light,aerodynamic and secure.Holds your nutrition whileriding.High5’s Race BeltA High5 race belt holds 3 xEnergyGel sachets for sprintand Olympic distance racing.Gel FlaskHigh5’s Gel Sachet BeltA High5 gel sachet belt holds 10 ormore EnergyGel sachets for longerdistance racing.Each gel flask holds4 EnergyGel sachetsand can be usedone-handed whileremaining in the aeroposition on the bike.

sprint distancetry in training before you race90 minutes before - caffeine load:Drink one 750ml bottle of EnergySourceX’treme 90 minutes before your racestarts. At the same time take thefollowing EnergyGel Plus sachetsbased on body weight:50kg to 60kg:60kg to 70kg:70kg to 90kg:1 x EnergyGel Plus2 x EnergyGel Plus3 x EnergyGel Plus10 minutes before the swim start:Drink 200ml to 300ml of EnergySource.during the bike:Drink EnergySource as required toremain hydrated.during the run:Depending on how long you take tocomplete your run, you may want to takeone EnergyGel or Isogel during the run.recovery after:To rehydrate, refuel and to help increasethe development of lean muscle: drink500ml to 1000ml of EnergySource 4:1after you finish.learn more: www.highfive.co.uk