Supplemental Electrolytes

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Permalink Reply by Rebecca Witinok-Huber on May 8, 2009 at 6:40am

It is always key to train how you are going to race. So I would definitely trial your plan for the race during some workouts. If you plan on taking in a shot every 45 min, or 1.5 bottles on the bike per hour, whatever it may be, test it out during training. Likewise, train with the exact EFS products you'll be using during competition.

In terms of the EFS products they are definitely tested and proven to have enough electrolytes and calories for your race. It is a matter of nailing down with your body weight and sweat rate, along with the heat and humidity in FL what exactly you body will need. B/c of the heat and humidity in FL, I would say that an extra consideration would be salt intake, along with making sure that you drink plenty of water prior to and during the race along with your fuel and EFS drink.

The exact amount of electrolytes and h2o is largely based on your own sweat rate and the climate you'll be racing in, but I will find out the average in terms of amount of electrolyte consumption to body weight per hour during competition if this would be helpful for you. Especially in the heat it will be key to get your nutrition and hydration down pat. In the mean time practice it while you train. I know the race is coming up so you will probably be tapering soon, but you don't want to be testing new things on race day.

cheers and I'll be back to you with more info.
becky

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Permalink Reply by Robert Kunz on May 8, 2009 at 8:06am

Tom,
Becky's recommendations are spot on. Another consideration is to go through the sodium loading program under the programs tab. This will give you a good indication of your tolerance and necessity of additional sodium. And this innovative program basically pre-loads you with sodium so have plenty during the race. For the vast majority using EFS throughout the race as your foundation should be plenty.

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Permalink Reply by Tom Mertz on May 8, 2009 at 8:15am

Thanks to you both - the weather in Iowa has been nothing like it will be in Orlando, so it's been tough to gauge. My nutrition plan as described above has been going well in training though.

I will definitely look in to the sodium loading program after the race!

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Permalink Reply by Robert Kunz on May 8, 2009 at 8:23am

Tom,
I raced the Florida 70.3 last year coming from a very, very cool Salt Lake City. All my training was in the 50's and dry. Got to Florida and overheated and literally melted on the run. Do everything you can to acclimate as much as possible to the heat and humidity. This may be your biggest obstacle.

Tom Mertz said:

Thanks to you both - the weather in Iowa has been nothing like it will be in Orlando, so it's been tough to gauge. My nutrition plan as described above has been going well in training though.

I will definitely look in to the sodium loading program after the race!

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Permalink Reply by Vince Rosetta on July 19, 2009 at 7:26pm

I sweat a lot and I have had a lot of problems with dehydration. I used EFS products because of the huge amount electrolytes. I recently used nothing but First Endurance products at IMCDA and had an awesome race.

The liquid shots are an amazingly easy way to get calories and electrolytes into your system

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Permalink Reply by Chris Aarhus on August 9, 2009 at 9:37pm

Tom,
Since this is the 1st Endurance forum and not to sound redundant, but I also, since using these products, don't really ever use much else but the electrolytes that come in them and it seems to suffice. The week prior i add little more sea salt to my foods as it is prob not the best trying to cram a bunch the day before, Sort of like hydrating, people try to make up in the day before what they should have been doing for a few days before. The body just doesn't absorb and hold on the best that way. Chris

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