Advocare For Cyclists

Please note: As with anything new that you ingest make sure you try the products during a training before you try them in a race. Also if you have a coach - be sure you get their ok before taking these products.

Type of Ride	How to use Advocare products
Recovery	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting
Training	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Drink Rehydrate + Spark during the ride On days you do intervals mix Arginine Extreme + Muscle Fuel and drink the whole concoction 30 minutes before you start After the ride drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Nighttime Recovery
Fundraisers	MS150, Tour de Cure, Ragbrai, Team in Training, etc. Stretch and drink Rehydrate Drink Rehydrate + Spark during the ride After the ride drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat)
Group Rides	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Drink Arginine Extreme + Muscle Fuel and drink the whole concoction as you leave the house Drink Rehydrate + Spark during the ride Take extra packets of Muscle Fuel, Spark and Rehydrate to mix up at water stops After the ride drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Nighttime Recovery
Century	Stretch and drink Rehydrate Take three Catalyst 5 minutes before starting Drink Arginine Extreme + Muscle Fuel and drink the whole concoction 30 minutes prior to start Drink Rehydrate + Spark during the ride Take extra packets of Muscle Fuel, Spark and Rehydrate to mix up at SAG stops After the ride drink Post Workout Recovery (this will buy you enough time to stretch and shower before you need to eat) At bedtime take Nighttime Recovery
Criterium	Stretch and drink Rehydrate Take two O2 Gold + three Muscle Strength 60 minutes from your race start Start your warm-up With 15 laps to go mix Arginine Extreme + Muscle Fuel and drink the whole concoction As you line up at the start line take six Catalyst Depending on the length of the crit have a bottle with Spark + Rehydrate in it For long crits (100K or 90 minute Pro, 1, 2 races) put the Spark + Rehydrate mix bottle OR Muscle Fuel bottle n your jersey and finish it before hitting 5 laps to go Use gels as you need - drink water as you need After the race drink plain water first and then follow that up with Post Workout Recovery after you cool down At bedtime take Nighttime Recovery
Road Race	Stretch and drink Rehydrate Take two O2 Gold + three Muscle Strength 60 minutes from your race start Start your warm-up At 30 minutes to start mix Arginine Extreme + Muscle Fuel and drink the whole concoction As you line up at the start line take six Catalyst Every 2 hours take two O2 Gold + six Catalyst Make sure at the last feed or with 1 lap to go you get a bottle of Muscle Fuel from the feed zone. (When everyone else is drinking Mt. Dew or Coke - you'll be able to get the hit but still be able to think.) Use gels as you need - drink water as you need Make sure you're getting ample amounts of water After the race drink plain water first and then follow that up with Post Workout Recovery after you cool down At bedtime take Nighttime Recovery
Time Trial	Stretch and drink Rehydrate Take two O2 Gold + three Muscle Strength 60 minutes from your race start Start your warm-up At 30 minutes to start mix Arginine Extreme + Muscle Fuel and drink the whole concoction As you get called to the start line take Catalyst and make sure to have 1 bottle of Muscle Fuel on the bike After the race drink plain water first and then follow that up with Post Workout Recovery after you cool down At bedtime take Nighttime Recovery
Stage Race	Recovery the biggest issue in Stage racing, depending on the length of the race you'll need to heavily supplement the protein resynthesis cycle Do everything in the CRIT, RR and ITT program as normal In addition drink extra Arginine Extreme after the stage is over After the stage drink plain water first and then follow that up with Post Workout Recovery after you cool down Due to the unique needs of a racer in a stage race you'll need to ensure the following: Pee clear before you go to bed (LOTS of water - use Rehydrate sparingly if you get tired of water) Drink Muscle Gain after dinner At bedtime take Nighttime Recovery + Post Workout Recovery Start the next morning with Rehydrate and water