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MTB
Rally (1-2h30)
Before the beginning:
- During the previous time Hydrater with Isotonic Drink or 1 Salts-Electrolyte capsule
- 1 energy gel bio with coffeeine 5 'before output
During the test:
- 1 energy gel bio every 30-45 'depending on your level of demand
After:
- Recovery Drink 250ml immediately after the test
- Isotonic Drink 500ml during the 30 subsequent ones
- Night Recovery Cream 25-50g mixed with 100-200ml of water (or milk), 30 'before you go to sleep
Marathon> 2h30
Before the beginning:
- During the previous time Hydrateate with Isotonic Drink, or Energy Drink + 1 Salts-Electrolyte
- 1 energy gel with caffeine 5 'before output
During the test:
- ½ Endurance Bar (Normal or Salty) per hour to small snacks if you will need to take a solid during the test. In this case you should reduce the number of gels to ingest
- ½ 500-800cl of energy drink/hour
- 1 energy gel bio every 30-45 ', depending on your level of demand
- 1-2 Salts every hour, salts capsules, depending on heat
After:
- Recovery Drink 500ml immediately after the test
- Isotonic Drink 500ml during the 30 ′ later
- Night Recovery Cream 25-50g mixed with 100-200ml of water (or milk), 30 'before you go to sleep
