Wake up — Drink 32 ounces of water with a half scoop of Race Recovery™

Breakfast — 3 pieces of whole-grain bread with natural peanut butter and jelly on it (open face style) with a cup of black coffee

Before ride — 32 ounces of water with 1 scoop of Muscle Armor™

Ride bike — Ride for three to five hours... I take two water bottles mixed with Endurathon™, and I also bring one Myoplex® bar in case I blow up

After ride — Myoplex® shake made with half milk/half water, one banana and one spoonful of natural peanut butter

Afternoon snack — Fruit and lots of water with half a scoop of Muscle Armor™

Dinner — Chicken or steak with veggies and rice
Before bed: — Half cup of cottage cheese (or in Mark’s case, ice cream) with 1 ½ teaspoons of EAS L-Glutamine