How to use Gel and Carbohydrate Powder?
Z2 gels are divided into Z2 and Z2+. They all have 25 grams of carbohydrates with our characteristic blend in the proportion (2:1:1). The difference between them is the addition of different amounts of caffeine, sodium and BCAA.
The z2 carbohydrate powder also has a carbohydrate blend in the proportion (1:0.8:0.2). The product concentration can reach 18% as the recommended dose is 84g of powder to be diluted in 500 - 700ml of water.
TRAINING:
- Workouts lasting up to 1 hour: there is no need for food or hydration if you are well fed and hydrated. You can use a Z2+ gel 20 minutes before the start to take advantage of the ergogenic effects of caffeine and taurine.
- Training lasting more than 1 hour: Drink between 500mL and 1L of liquids for every hour of training and 30 to 60 grams of carbohydrate per hour of training (1 gel every 30 minutes or 1 gel and another 30g of diluted carbohydrate powder) .
- Workouts lasting more than 3 hours: In addition to the guidelines above, give preference to gels with a higher concentration of sodium such as Pitaya and Freezin Cola, in addition to power powder which contains a good amount of sodium.
EVIDENCES:
- Triathlon
SPRINT:
Between 1 am and 1:30 am
1 Z2+ (Iced Coffee, Freezing Cola, Choco Mint or Pineapple Mint) 20 minutes before the start. 1 Z2 gel (Tropical Fruit, Lemon, Salted Caramel or Pitaya) at the end of the bike. 500ml of water during the bike. Free water on the run.
OR
1 Z2+ (Iced Coffee, Freezing Cola, Choco Mint or Pineapple Mint) 20 minutes before the start. 500ml of water with 27g of Power Powder during the bike. Free water on the run.
Over 1h30min: 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the bike and 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the run. 750ml of water during the bike. At least 500ml of water during the race.
OR
1 Z2+ (Iced Coffee, Freezing Cola, Choco Mint or Pineapple Mint) 20 minutes before the start. 750ml of water with 55g of Power Powder and 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the race. At least 500ml of water during the race.
OLYMPIC:
Between 2am and 2:30am: 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the bike and 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) near the end of the bike. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the race. 750ml of water during the bike. At least 500ml of water during the race.
OR
1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the bike, 750ml of water with 84g of Power Powder during the bike. 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) in the middle of the race. At least 500ml of water during the race.
Over 2h30min: 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) at the start of the bike, 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) in the middle of the bike and 1 gel (Tropical Fruit, Lemon, Salted Caramel , Pineapple Mint or Pitaya) at the end of the bike. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the race. 1L of water during the bike. At least 750ml of water during the race.
OR
1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) at the start of the bike, 1L of water with 84g of Power Powder during the bike. 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) at the end of the bike. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) in the middle of the race. At least 750ml of water during the race.
70.3 IRONMAN:
1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) at the start of the bike, 1 gel every 30 minutes internalizing Z2 with Z2+, 84g of Power Powder and at least 1L/h of liquid during the bike. 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) at the start of the race, 1 gel every 6km internalizing Z2 with Z2+ (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya). At least 1L/h of water during the race.
IRONMAN
1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) 20 minutes before the start. 1 gel (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya) at the start of the bike, 1 gel every 30 minutes internalizing Z2 with Z2+, 2x84g of Power Powder and at least 1L/h of liquid during the bike. 1 gel with caffeine (Iced Coffee, Freezing Cola or Choco Mint) at the start of the race, 1 gel every 6km internalizing Z2 with Z2+ (Tropical Fruit, Lemon, Salted Caramel, Pineapple Mint or Pitaya). At least 1L/h of water during the race.
RACE:
5km
1 icedcoffee gel or coke 20 minutes before the start.
10km
1 icedcoffee gel or coke 20 minutes before the start.
1 Z2 gel close to 7km
15km
1 icedcoffee gel or coke 20 minutes before the start.
1 Z2 gel close to 6km.
1 Z2+ gel close to 12km.
21km
1 icedcoffee gel or coke 20 minutes before the start.
1 Z2 gel close to 6km.
1 Z2+ gel close to 12km.
1 Z2 gel close to 18km.
42km
1 Icedcoffee gel or coke 20 minutes before the start.
1 z2 gel close to 6km.
1 z2+ gel close to 12km.
1 z2 gel close to 18km.
1 z2+ gel close to 24km.
1 z2 gel close to 30km.
1 z2+ gel close to 36km.