Yeah this has been in my mind lately, and I wanted a record of it so I had somewhere to start…
275 cals / hr on the bike 825-962
20 oz gatorade 125
1 pack of chomps is 180
150 cals / hr on the run 300-450
1 snack pack 110
cup of gatorade/cola 50
Nutrition Plan
==============
– Breakfast
– Energy Bar ~1 Hour before start w/ water
– Gu Gel ~15 mins before start w/ water
– Bike
– Water on AeroBars
– Gatorade on frame
– Water with chomps otherwise gatorade until gone
– First Chomp Pack ~30 min on bike
– Grab gatorade at mile 10 (stuff in jersey if not done yet)
– 2nd chomp at ~1.5 hrs on bike
– Grab gatorade at mile 20 (stuff in jersey if not done yet)
– 3rd chomp at ~2.5 hrs on bike
– Run
– Water at mile 1
– Gatorade/Cola at mile 3
– Water at mile 5
– Pretzals w/Water at mile 6
– Water at mile 7
– Gatorade/Cola at mile 9
– Water at mile 11
– Gatorade/Cola (if needed) at mile 13
Had some more thoughts on this… plan on getting a bike bag for my top tube (stuffed with fig Newtons). Will also have 3xsingle serving packs stuffed in jersey pocket.
Bike
—-
Start with Gatorade on aerobars, empty seat tube.
~30 min 2xFig Newtons
First aid station grab Gatorade
~60 min 2xFig Newtons
~90 min 2xFig Newtons
Third aid station grab Gatorade
~120 min 2xFig Newtons
Fourth aid station grab Gatorade
~150 min 2xFig Newtons
~180 min 2xFig Newtons
Run
—
Mile 1 – Gatorade/Cola
Mile 3 – Water
Mile 5 – Gatorade/Cola
Mile 6 – Preztals and Water
Mile 7 – Gatorade/Cola
Mile 9 – Water
Mile 11 – Gatorade/Cola
Mile 13 – Water