3-500, mostly on the bike. I believe, at least at my size (172lbs) that 200/hr is not enough; unless, that is an average including no intake on the swim and lower intake on the run.
My intake goes like this: 1000 cal pre race meal, 2000 cal on the bike, and basically what ever I can get down on the run which is usually 2 gels/hr + gatorade coke, etc.
David
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