EFS Liquid Shot

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Permalink Reply by Robert Kunz on March 4, 2009 at 1:16pm

fifa4champ. The bonk is not a nice feeling. One trial is usually not enough to determine if something is broken. It may have been that you were drained before you even started the ride. I suggest simply that you make sure you are fueled before starting and do the 2 EFS liquid shots again for a 4 hour ride. Please let us know how it goes.

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Permalink Reply by Fifa4champ on March 4, 2009 at 1:19pm

Tks Robert, I will try it again :-)

Robert Kunz said:

fifa4champ. The bonk is not a nice feeling. One trial is usually not enough to determine if something is broken. It may have been that you were drained before you even started the ride. I suggest simply that you make sure you are fueled before starting and do the 2 EFS liquid shots again for a 4 hour ride. Please let us know how it goes.

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Permalink Reply by Matt Cusack on March 4, 2009 at 8:04pm

from my personal experiance using LS, I go thru one per 70-80 mins. On a 3.5 hr ride last week I finished almost 3. I buy the jug and put it into a small water bottle, easy for me. And I make sure i have enough water to chase it with. 2 LS flasks for me (small guy 147 5'8) isnt enough, most people need around 300 cal per hour 800 cal for 4 is 200 per hr, for me that would be a bonk.. Could through in a EFS bar, may work. I am not qualified in any means, but I have experimented alot. Good luck!

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Permalink Reply by Fifa4champ on March 5, 2009 at 7:22am

Tks for the info

Matt Cusack said:

from my personal experiance using LS, I go thru one per 70-80 mins. On a 3.5 hr ride last week I finished almost 3. I buy the jug and put it into a small water bottle, easy for me. And I make sure i have enough water to chase it with. 2 LS flasks for me (small guy 147 5'8) isnt enough, most people need around 300 cal per hour 800 cal for 4 is 200 per hr, for me that would be a bonk.. Could through in a EFS bar, may work. I am not qualified in any means, but I have experimented alot. Good luck!

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Permalink Reply by Frank on March 6, 2009 at 10:59am

One thing is to identify your caloric needs based on variety of factors. Body weight is good place to start. I know I need 250 calories per hour to keep energy level up based on my body weight. So for a 4 hour ride I would need ~1000 calories. Believe the EFS flask is 400 calories per.
Therefore in theory should consume 2.5 flasks for a 4 hour ride.

Can tell you this nutrition strategy worked perfectly for IM Arizona in April 2008. Sipped shot every 15 minutes followed by a sip of water. Marked the flask to insure I took suffecient amount in.

Hope this helps

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Permalink Reply by Fifa4champ on March 7, 2009 at 2:34pm

Hi Frank, tks for the info. did you just rely on the EFS liquid shot or did you take something else?

Frank said:

One thing is to identify your caloric needs based on variety of factors. Body weight is good place to start. I know I need 250 calories per hour to keep energy level up based on my body weight. So for a 4 hour ride I would need ~1000 calories. Believe the EFS flask is 400 calories per.
Therefore in theory should consume 2.5 flasks for a 4 hour ride.

Can tell you this nutrition strategy worked perfectly for IM Arizona in April 2008. Sipped shot every 15 minutes followed by a sip of water. Marked the flask to insure I took suffecient amount in.

Hope this helps

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Permalink Reply by Danny Clark on March 17, 2009 at 6:59pm

Frank, how did you calculate you needed 250 calories per hour on the bike? I found an article to determine run calorie needs, but on the bike everyone always says just go for 300-500 and see what works for you in training. Interesting that you got by on only 250 cal/hr and were fueled for a marathon.

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Permalink Reply by Roberts on December 18, 2011 at 6:53am

How much one EFS liquid shot weights ?

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