While recently racing at the Pemberton 50k, just outside of Phoenix, I decided to give the “new and improved” version of First Endurance’s EFS electrolyte drink a try.  First Endurance has been a generous sponsor of Team Pearl Izumi-Smith Optics for the past two years.  I’ve been very impressed with their array of endurance racing supplements thus far, but did not find their first generation EFS palatable.

            Thankfully, First Endurance did not accept status quo, and went back to the drawing board to improve the product line.  Like most ultrarunners, I prefer to keep things as simple as possible while out on the trails.  The new EFS version (with updated flavors as well), has increased  the amount of sodium from 270 mg per serving to 300 and contains almost four times the amount of electrolytes as other sports drinks. For me, that means no fumbling with little sodium capsules while trying to maintain a six-minute pace on rocky trails.  Historically, I’ve probably lost more of those things than I’ve managed to get down my throat while running.

            I was very pleased overall with the taste and consistency of the new EFS drink.  I found it mild, but still satiated my thirst for sugar and salt equally.  For those like me, who may have had an unpleasant first experience with the original EFS electrolyte formula, you may want to give the new version a try.  It’s a well-researched and developed upgrade, and First Endurance is known to use the highest quality ingredients out there.

Delayed Onset Muscle Soreness (DOMS), elevated levels of cortisol, and a multitude of other things after an ultra are common and ultimately delay recovery.  DOMS comes from a lot of concentric muscle contraction that is created from downhill running.  Sure it’s a normal process of the body to provide negative feedback (pain, swelling, fatigue) so the body can heal and prevent further injury.  But the trick is to help minimize DOMS and restore normal levels of cortisol as quick as possible.  I have long had a problem of the “quick” recovery, sometimes not being able to run for a full week after an ultra, whereas others can turn out ultras every week.  Enter Ultragen.

I have tried many, many other recovery drinks that have either not worked or have just tasted so awful that I would rather suffer through DOMS.  Finally First Endurance came out with Ultragen about 3 years ago and having worked with Robert Kunz at a previous nutrition company I knew he would dial in the best product on the market -bar none!  First it had to taste good – check.  It tastes so good you’ll want a glass every night for dessert.  Next it actually had to work by speeding recovery – check.

This is where the experiment comes in:

In May 2007 I ran Jemez 50 mile trail run in New Mexico and immediately following the race I boarded a plane to a meeting in Utah.  “This stuff had better work or I won’t be able to get off the plane” I thought to myself.  And more importantly I wouldn’t be able to participate in the planned 14 mile training run with Aric on the Squaw Peak course the next day.  I finished the race completely trashed and without missing a beat, I mixed two scoops of Orange Cream Ultragen in my water bottle, drank it within 20 minutes, and was off to the airport.  I guess you probably realize I wouldn’t be telling this story if it “didn’t” work so yes I went on that training run all the way up to Windy pass without injury.  Of course my legs were stiff and tired but the difference between taking and not taking Ultragen was night and day after a race.

Fast forward to March this year after WTC.  Because I was on such a tight schedule to catch my plane after the race I had completely forgotten to take my Ultragen, instead I was more concerned of making my annual pilgramidge to In-n-Out Burger.  I didn’t realize it until Monday morning when I had unpacked my bags and saw my bottle with the powder in it.  AH-HA!  That’s why I’m so sore today!  I was sore all week and barely made 20 myles.  My next race was Miwok and with tons more downhill (and longer) I was bound to be a little sore but I would NOT forget my Ultragen.  In fact, as I was finishing the first thing I thought of was Ultragen.  I went straight to the car, mixed my Cappuccino Ultragen, and pounded it within 15 minutes of finishing.  Guess what??  Minimal soreness – quick recovery.  The week following Miwok I put in 40 myles and this week I’ve put in 72 myles!  Basically I was able to double my myles post race week and get back to normal running within two weeks when taking Ultragen.

I won’t get into all the science on why Ultragen works so well but one reason is it’s unique blend of BCAA’s, glutamine, vitamins, and minerals to help restore cortisol levels quickly.  Remember cortisol puts your body in a catabolic state that continues to work well after the race is over.   The First Endurance website is a wealth of information so check it out to learn more.  Or please comment and I’ll be happy to share information that I have in my tiny brain.  And last, if you know me and see me at a race I would be happy to share my Ultragen if you have never tried it.

Scott Jaime

I’ve had my fair share of bonks (some of them resulting in a DNF), enough to know that I want no part of it.  Each time wondering how it happened and to no avail because you know as well as I do how quickly we forget the pain and misery.

This post is basically to share with you what worked for me at WTC as far as fueling and hydration.  No sense in you suffering for something that’s already been done.  If you wanna see a full race report go to my blog.

Prior to the race for breakfast I consumed one flask full of EFS liquid shot (over 3 hours), 16 oz of water, a bagel, and coffee to kick start my system.  I started the race with a 22 oz Nathan quickdraw elite in one hand and a 5 oz flask of EFS liquid shot in the other.  In addition, I had 8 e-caps stashed in my handheld pocket.  I had been training with the EFS liquid shot, water, and e caps with any run over two hours so I knew that it all jived with my system.  The conditions were cool to start so that was hurdle #1 to get over.  Cooler conditions usually meant minimal fueling and hydration for me in the past so I was very mindful to stay on schedule.  My schedule during training was a nip of EFS liquid shot every 15 minutes, a swig of water at least every 10 minutes, and two e-caps every hour.  Each flask of EFS liquid shot lasts me 2 hours, which means each nip contained roughly 50 calories and 12.5 grams of carbohydrates.

Hurdle #2 was to figure out what I was gonna do once I ran out of EFS liquid shot.  I couldn’t carry two flasks and there were no bag drops at the aid stations so I was forced into switching from EFS liquid shot to GU, which the aid station stocked.  I was a little nervous mixing two different kinds of gel but I had used GU in the past so I knew it would work for me -  It went off without a hitch.  I ended up taking a GU every 30 minutes while maintaining my e-cap and water intake.

In the end I consumed 1000 calories, 8 e caps, and 60 oz of water in a span of 4 hours.  Quick math tells me that’s 250 calories, 2 e caps, and 16 oz of water per hour.  My energy was constant throughout and, in fact, got stronger as the race went on.  The advice I had been given over the last couple of years is try to consume 250 calories, 2 e caps, and ~20 oz of water per hour.  So for the second time in a race (1st being Rocky Raccoon) and for the second time feeling pretty much constant energy with a successful result.

My advice to you:

• Train the way you race – Get a system in place that works regardless of the type of fuel AND stick to it!  Experiment with different combinations of fuel for longer races so you don’t get sick of the same thing.  Don’t try anything new!  Find out what the race is going to have and train with it.
• Start introducing your selected fuel morning of the race – I took on a whole flask of EFS liquid shot prior to the race which I felt right from the beginning.
• It’s never too early to eat and drink – many people wait until an hour or so into a race to get into the calories – don’t do it!  Get your system accustomed to the fuel so it doesn’t shut down on you.
• Take electrolytes every hour – regardless of the whether, your system is losing salt.  And in order for your cells to absorb water it needs sodium and potassium.  Otherwise too much water will leave you feeling sloshy and ultimately can lead to hypernatremia.
• Consume real food early on – In 100 mile races, the slower pace up front will allow you to consume and process real food.  Later on switch to gels for quicker energy as your body starts to shut down.
• Eat 250 calories per hour – Doesn’t matter the source just get that number into your body per hour.
• Take antacids – Stomach problems arise, especially with the acidity of the gels.  Bring antacids to buffer your stomach – usually every 3 hours.

I hope this is helpful.

Scott Jaime