Endurance Cyclist Home | My Account | Customer Service |  Shopping Cart Shopping Cart 0 item(s) / Total: $0
1st Endurance
Endurance Supplements
Energy Bars
Post Workout
Pre Workout
Recovery Supplements
During Exercise
Tissue & Joint
Supplements for Cyclists
BodyBuilding Supplements
Muscle & Tissue Repair
Energy Supplements
Sports Drinks
Energy Gels and Chews
Weight Loss, Fat Burners
SportLegs
Rewards Gift Certificate
EPO Blood Builders
Electrolyte Supplements
Amazon Price Smash
Optygen HP
Chamois Crèmes
Skin Lubricants, Shaving
Specialty Vitamins
Protein Shakes
Protein Powders
Accessories
Newly Added Products
Bottles & Cages
$0 - $24.99
$25 - $49.99
Over $50
2013 NUUN Hydration New Mixed 4 Pack - NEW Flavors for Electrolyte Hydration ... 2013 NUUN Hydration New Mixed 4 Pack - NEW Flavors for Electrolyte Hydration ...
$27.95
Clif Shot Gel Energy Gel, 1.2-Ounce Packets, MIXED 24 Count
$34.95
$32.49
Gatorade Recover Protein Recovery Shake (Case of 12 Single Serve Recovery Shakes 11.16 fl oz each)
$48.95
$48.75

EFS Liquid Shot New Kona Mocha

Posted by First Endurance on 4/4/2012


Breakfast:

OptygenHP & MultiV

Ultragen & Banana smoothie with SoGood Coconut Milk. Two Koala Krisp cereal bars with table spoon coconut oil and 1/2 bar of dark chocolate. Two laughing giraffe coconut snackaroons. I recently switched to more coconut milk/oil because of the medium chain triglycerides. Calories about 1,500.

* I have pre-determined that I need A LOT of salt. The amount of salt I consume is not recommended for all.

PreRace:

One serving EFS LL or Fruit Punch + 2 salt stick caps + 1 scoop PreRace

On bike at start of race:
  • 1x 26oz bottle with 3 scoops of EFS fruit punch with 3x salt stick (~300cal)
  • 1x 20oz specialized virtue aero bottle with 2 scoops of EFS lemon lime with 1x EFS liquid shot berry (~600cal)
  • 4x gel pack taped onto frame. I’d prefer EFS LS, but I use GU Roctane until you can make some single serve gels.
  • At Special Needs: I don’t always count on this and adjust my plan accordingly.
  • 1x 22oz bottle with 2 scoops of EFS and 2x salt stick at special needs
On Course/Aid Stations
  • 6x salt stick caps (2x/hr starting at hr #2)
  • 4 (maybe one more; maybe one less; I forgot) Powerbar Ironman Perform
  • 4 x 1/3 bottle water (maybe less actually drank. Mostly just to rinse the mouth out and wash off my hands and keep cool)
  • Calories about 1,800 to 1,900
Run:
I leave the run with one EFS LS flask which I carry in my hand. I plan to sip on this and follow up with water at aid stations. I also carry salt-sticks and use as needed. If the race gets really hot, I tend not to want anything thicker than water. If this is the case, I have the confidence that my on-bike nutrition will help me get through the run with minimal issues. I will consume the on-course drink and on-course coke and water until the finish.

Share |


 EFS Liquid Shot New Kona Mocha
 New Blog Post

 April 2012
 June 2010