This strategy would require 2-3 servings (depending on body weight) of GEL 100 CAF 100.
BEFORE: Aim at consuming 200 mg of caffeine before the activity. That simply translates into consuming two GEL 100 CAF 100. For an event that is about two hours, having one GEL 100 CAF 100 during the warm-up is a convenient way of building up the caffeine levels – and top up the carbohydrates levels at the same time. Remember that one GEL 100 CAF 100 packs 25 grams of carbohydrates.
DURING: About thirty minutes into the activity, consume another GEL 100 CAF 100 to ensure you keep your caffeine levels sustained. Don’t forget to replenish the carbohydrates. Aim at consuming 30-60 grams of carbohydrates every hour.