Usage Many of our athletes start out trying either DBM Endurance PRO or Original together with Super Recovery, then after feeling the value of the supplements they add CitraBeta Shot to their daily supplementation of PRO (or Original) for the maximum results. Before training sessions many athletes will take the Training Day Energy and they find this pumps them and allows them to focus and get a great workout. All the supplements are designed to improve your results and can be taken together, please follow the product directions on dosage and timing for best results. DBM Endurance PRO Designed to be taken daily in the morning with a meal, take 4 capsuals each day for best results. DBM Endurance Original Directions: Days 1-9 take 5 capsules daily with morning meal. Days 10+ take 3 capsules daily with morning meal. CitraBeta Shot There are two different dosage methods to choose from: Elite Level - take 4 capsules daily and see single digit increases in aerobic capacity and anaerobic threshold. One bottle of DBM Endurance CitraBeta Shot will last 30 days on this program. Pro Level - take 4 capsules twice daily to see double digit gains in aerobic capacity and anaerobic threshold. One bottle of DBM Endurance CitraBeta Shot will last 15 days on this program. Some athletes will feel a minor prickling after first taking CitraBeta Shot, which is called parathesia. It is caused by beta-alanine binding to nerve receptors, activating them and causing them to discharge. Many of these nerves are below the skin, giving a prickling sensation. This sensation begins approximately 10-20 minutes after ingesting beta-alanine and usually continues for 10-20 minutes. The intensity varies depending on dosing, individual sensitivity and potentially from activators of Ca2+ channels, such as caffeine. This sensation decreases over a few weeks of continued use. Taking CitraBeta Shot with food may decrease the prickling effect from beta-alanine. The prickling sensation does not occur at all in some individuals. Training Day Energy Directions: Take 2 capsules prior to training/racing. Best taken 30 mins before exercise. Super Recovery Directions: Mix 3 scoops with 12 oz cold water. Use immediately after exercise DBM Endurance Supplements are safe, legal, stimulant-free endurance supplement that abides by all athletic governing bodies, including USADA, UCI and USAT. Training Plans To understand the commitment that it takes to be at the top of your game as a Pro take a look at the sample training weeks below. Professional Athletes have shared some of their training plans to help give you an idea of what being Pro involves. These are a sample training plans based on the training plans of real Professional and could very easly be different from your training plan. Please use the plans as reference of how others are training and have a professional coach work with you to tailor your own plan and supplement usage. ....Pro Triathlete - Sample Training Week *Please note that training weeks will change over time. This sample does not include any core or strength work which is a standard part of triathlon training but remember every athlete is different. There will be different parts of a training plan that can include build phases, endurance extension phases, base building, loading and taper. This is a guide of a standard week that is designed to give you an idea of the amount of time that a pro athlete puts into their training. To enssure they get the best out of their training they use DBM Endurance supplements. ....Pro Cyclist - Sample Training Week *Please note that training weeks will change over time. This plan only shows the bike part and there may be additional sessions that are added to maximise the strength, endureance and explosive speed required for professional cycling. This is a guide of a standard week that is designed to give you an idea of the amount of time that a pro athlete puts into their training. To enssure they get the best out of their training they use DBM Endurance supplements.