I am currently using EFS Pro (their high-electrolyte sports drink, mixed at their highest recommended concentration) and EFS liquid shot (basically their gel) on the bike and I carry a flask of EFS liquid shot ( about 450 calories in the soft-sided flask I have) in my back pocket on the run. On the run I grab a bit of the gel from the flask right before each aid station. I've just switched to this from Infinit and I have not yet done a full on it. My first race with it was St. George and I was very happy with it. For that race I did 1 bottle of EFS pro on the bike and 1 flask of liquid shot, so about 300kcal/hr for me. I finished the whole run flask by mile 6 cause I felt desperate for salt... I meant to carry some salt with me but I forgot it.

................................1 bottle of EFSPro .................1 flask liquidshot
Calories .............................320.................................... 400
Carbs .................................80g................................... 100g
Sugars ...............................13.3g................................ 50g
Sodium ..............................1300mg............................ 400mg
Potassium .........................293mg.............................. 290mg
Calcium .............................266mg............................. 150mg
Magnesium .......................133mg............................. 120mg
Amino Acids ......................2000mg........................... 1000mg

You can get big refill bottles of liquid shot so you don't need to get the little packets.

I used to cram 1000 kcals of infinit into a single bottle for Ironmans and also have 500 calories from stinger waffles. It usually worked ok for me but at IM boulder last year my stomach decided it was NOT a good idea... I think the heat contributed to that.

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
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