Whether you are competing or training, do a Long Slow Warm-up to recruit oxygen to the muscles of at least 15-20 minutes prior to competition. If you are using VESPA during training start your workout with an extended warm-up.
Avoid consuming any food, gels, energy drinks etc. between taking VESPA and right before beginning your physical activity. The concept here is to begin exercise with a stable blood sugar level, avoid a strong insulin response to the ingested CHO, and to optimize fat metabolism (OFM). You can take in some calories at or within a few minutes of starting your competition since physical activity will mute the insulin response and help uptake of the ingested carbohydrates without seriously impeding fat metabolism.
It is not generally necessary to consume calories if the activity is less than 2 hours (for conditioned athletes), however, if the activity is going to last beyond 2-3 hours the athlete can begin to consume calories after the first 1-2 hours. VESPA recommends the athlete never ingest large quantities of calories at any one time during physical activity.
How to Hydrate using Vespa:
When burning significantly more “fat as fuel” proper hydration becomes a bit more critical especially in warmer conditions. This means focusing on the proper ratio of water and electrolytes, especially Sodium (principally as salt/NaCl) so as to maintain proper blood plasma volume so the body can perform optimally and cool itself.
Most athletes know to drink water or fluids such as sports drinks in the heat, however, many do not understand drinking water alone is only half the equation and, without salt, will result in Hyponatremia and/or Hypovolemia.
Another important hydration tip is to avoid pre-hydrating prior to an event, a common misconception. In the days preceding an event drink to thirst and not “try” to hydrate. Just prior to the start of an event or long training session ingest an Sodium Chloride based electrolyte with water and maintain proper hydration during exercise based upon conditions and intensity level of physical activity.
For more information please see the HYDRATION section of OFM.
Athlete Developed Tips & Tricks for using VESPA:
Thanks to the participation and feedback of various VESPA athletes a number of strategies for using VESPA have been developed to improve performance.
For Half Marathon Distance events and longer or for Cycling TT events or longer taking a VESPA CV-25 an hour prior to start, wait 30 minutes, do a 15-20 minute easy warmup, 10-15 minute break, then a VESPA Junior just prior to the start. This is a great way to set in the “fat burn” in motion. The Long Slow Warm-up sets your fat-burning in motion. The break allows a small ketone surge due to the warm up and the VESPA Junior give you just enough of a fast-acting sugar from the Orange Juice for that start of competition rush.
VESPA is not a fuel. VESPA is a CATALYST for optimizing fat metabolism during physical activity. This not only conserves glucose but stabilizes blood sugar thus dramatically reducing the need to ingest food during physical activity. For extra-long workouts or races some fueling is necessary though most VESPA users report a significant reduction in the amount of food they need to ingest.
It is recommended any fueling is performed at intervals in between taking VESPA. Another successful strategy employed by some athletes is to keep a small, slow and even uptake of sugars by tucking a piece of hard candy between the cheek and gum or constantly sipping their electrolyte and sugar replacement drink.
VESPA has an underground cult following in the ice hockey market by athletes in the know. From the 2002 Canadian National Team and NHL Super-Stars, like Shane Doan, to the local clubs and youth ice hockey teams VESPA & VESPA JR give players natural sustained energy and by stabilizing glycogen levels maintain their mental clarity and motor skills throughout the game.
Whether you play roller hockey, soccer, basketball, rugby, lacrosse or other team sports where sustained levels of aerobic activity and sharp motor skills (i.e. hand to eye coordination) are necessary one VESPA or VESPA JR 45 minutes before your game will give you the endurance and mental clarity necessary to play your best!
For most marathoners it is recommended that one VESPA is taken 45 minutes prior to the race and another at the half marathon mark. For a half-marathon distance a single VESPA is recommended. Training: For most marathoners one VESPA prior to the workout, especially long runs. See the athlete-developed “Tips & Tricks” section if you are looking to maximize your performance and recovery.
Metric Century/Century/Double Century Cycling:
A Single pouch of VESPA 30-45 minutes prior to the start with a VESPA every 2 hours after the start. Depending upon the intensity of the ride you have a ‘window’ of 2-3 hours (2 hours if you are riding hard and fast / 3 hours if you are cruising).
Triathalon / Ironman Training:
For most athletes, even a “Sprint” Triathalon is an endurance event. For sprint distance a single VESPA 45 minutes prior to the event should be sufficient.
For Olympic distance 1-2 VESPA are recommended depending upon your goal time.
For Half & Full Ironman events a VESPA 45 minutes prior to the start with a VESPA taken every 2 hours is recommended. The ‘window’ to take each Vespa during the event is 1.5-2.5 hours.
Triathlon-specific Tips & Tricks: ‘The VESPA Jr. Boost!
For all multi-sport distances take a CV-25 or UC 30-45 minutes prior to the swim and then take a VESPA Junior when you arrive at T1 & T2. This is all the VESPA you will need for the Sprint and Olympic distances. It will also probably be all the calories you will need too!
For Half IM & Full IM distances use the above protocol and consumer a VESPA every 2 hours from the start through to the finish within the recommended window of 1.5-2.5 hours between each VESPA. The reason we recommend a window is so you take it when convenient rather than on a precise time because you might be in a place in your race where you need to concentrate on the race and what is currently happening rather than get distracted.
For Ultras VESPA is recommended 45 minutes prior to starting the run with VESPA taken at intervals of 2-4 hours depending upon the intensity, conditions, and the athletes own experience using the product. Fueling should be performed in between taking VESPA or a low constant intake of sugars/carbs. Most ultra distance runners using VESPA have found their fueling needs are lower using VESPA during their runs.
Again a VESPA 45 minute prior to the event with one taken every 2-3 hours depending upon the event, conditions, intensity of athletic performance and availability of aid or drop bags.
Figure Skating, X/C Skiing/Biathlon, Tennis & Dance:
These and other sports require the same athleticism as any other physical endeavor combined with critically high levels of focus, and coordination. A pouch of VESPA 45 minutes prior to a workout or performance will help the athlete remain sharp throughout by keeping glycogen levels stable. For tournaments: depending upon the frequency of each performance, a VESPA45 minute before the first performance, game or set. If the next performance is more than 2 hours after the first then another pouch again 45 minutes prior to the performance.
Training Guidelines for Vespa:
While VESPA is an excellent training tool for athletes looking to optimize their performance. It is not a silver bullet. It will not replace training, rest, stretching, a diet that works for the athlete, a stable lifestyle, etc. but given these things are in place VESPA will allow the athlete to train harder, allow the body to adapt to the increases in stress better and recover faster. See our OFM section for more information.
For training use VESPA sparingly, that is use VESPA at longer time intervals than you would in a race. This helps develop the body’s other pathways for increasing fat metabolism. This does not mean eliminating VESPA from your training regime altogether because VESPA’s effect of lowering oxidative stress and lactate load are important toward enhancing recovery.
If you have specific questions please e-mail us and we will suggest some strategies that may work well in your case. Please provide us with as much information on yourself, your goals and your current and planned training regime.