I'm looking for proven suggestions for items to be placed in Ironman Bike and Run special needs bags. I realize this is unique to the individual athelete, however, I simply want options. Here is what I'll have in my bags for tomorrow's Lake Placid Ironman:

BTT - Well I'd stick with what you've got now, because it's WAY to late to be thinking about doing something new! Here's what I've done - I put stuff in my special needs bags that I might need and I can't get on the course, or extra stuff I just don't want to carry the whole time. Bike: 2 CO2 containers, 1 inner tube, old pair of prescription glasses in case my contacts get messed up. 1 extra bottle of CytoMax, Cliff bars and gels, salt capsules. Run bag: Extra pair of socks (boy, do they feel good!), blister repair kit (including duct tape, because nothing will stick to your wet foot - using the tape got me a couple of funny looks at IM CdA), half filled bottle of CytoMax, salt capsules, couple of Clif shots. As always, YMMV! And good luck to all at IM LP! Mike