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Slowtwitch Forums: Triathlon Forum:
EFS-concentrated mix?

Super Fly TNT

Oct 29, 09 19:08

Post #1 of 6 (178 views)

EFS-concentrated mix?	Can't Post

I read on 1st Endurance's website to take in one serving every thirty minutes, so how are you guys mixing your bottles for long rides/IM's ?

Do you/can you make a super concentration or just a few scoops/bottle?

How many bottles are you carrying until special needs?

Do you only drink the EFS, or do you mix it with something else, like Jordan Rapp does?

Do you drink water alongside EFS? I got hyponatremia in my last IM and want to ditch water if I can help it.

Super Fly TNT

Oct 30, 09 5:30

Post #2 of 6 (138 views)

Re: EFS-concentrated mix? [Super Fly TNT] [In reply to]	Can't Post

Bump for the morning crew.

ccoble

Oct 30, 09 6:04

Post #3 of 6 (133 views)

Re: EFS-concentrated mix? [Super Fly TNT] [In reply to]	Can't Post

You should be able to make a very concentrated bottle to get you through any race. Luckily it has relatively low sweetness so a big bottle should still taste pretty good. But there is also the liquid shot which you could add some water to and make a bottle.

Chris

AlexG

Oct 30, 09 7:34

Post #4 of 6 (99 views)

Re: EFS-concentrated mix? [Super Fly TNT] [In reply to]	Can't Post

Concentrated mix will mean less water, you still need water though. I use 2 scoops per bottle. For a long ride of 100-115 I use 3-4 bottles of EFS and 2 bottle of plain water. Then half flask of Liquishot every hour.

-Tex

Oct 30, 09 8:19

Post #5 of 6 (83 views)

Re: EFS-concentrated mix? [Super Fly TNT] [In reply to]	Can't Post

Here's what we have done. 600 calories in one bottle. The grape and fruit punch flavors are the lowest sweetness. Until they come out with the new mixes, I used a larger water bottle filled about 1/2 way with pretty warm water. I put in 6 scoops, shake, and then add some more warm water. I shake it once or twice more and then put it in the fridge overnight with the the top open b/c it kind of effervesces or whatever. Then, it's good to go in the morning...most everything dissolves b/c of the warm water. I then carry a plain bottle of water to go with it so that over 2 hours, I get 600 calories and whatever water I need...I get the other water from aid stations.

I only use either EFS or Liquid shot. The liquid shot is already concentrated, so you can mix it with water as well.

If you want to carry several bottles, then you can mix them more dilute than 600 calories. And, I'm sure you can mix more than 600 calories in a bottle as well. It just depends on how long you want the concentrated bottle to last, how much fluid you want to carry, etc. You won't be able to ditch plain water all together unless you know just how many calories and how much fluid you want in the race. If you want 30 ounces per hour and 300 calories, then you could just mix up your bottles so that you get 300 calories in every 30 ounces of fluid and not take anything from aid stations...but that seems like you would be carrying a lot of fluids. It's really a personal choice and comes down to what you've worked out in your training.

Too long of an answer, probably confusing as well.

Brandon Marsh - http://www.brandonmarsh.com
Sponsored By - ATC | Xterra Wetsuits | TYR Sports | Pure Sport Recovery | Quarq.us

dlampe

Oct 30, 09 8:20

Post #6 of 6 (83 views)

Re: EFS-concentrated mix? [AlexG] [In reply to]	Can't Post

I actually emailed EFS to ask them how I should prepare my bottles for the Longhorn 70.3. I was told to drink one serving EFS 1 hour before the race or prerace if you bought that too. Then on the bike have two bottles of EFS, each with 2 servings (3 scoops). In my aero drink I was told to have only water because he said to drink only water the first 15min on the bike and refill that bottle at aid stations to help with hydration. He said to also carry two flasks of the EFS Flask (or whatever it is called) in order to take in the right amount of calories for me. He said to use those basically as boosts if I needed it. I ended up only drinking one of them. Then on the run I carried one flask of the EFS Flask and took in water about every other aid station.

I did not cramp at all, did not need to take in any extra salt in or any additional calories. All I can say is that I think I drank too much water on the bike because my stomach was a little upset about 5 miles into the run all the way until the end.

Hope this helps...