Per a thread I started a month ago, I've been experimenting with various drinks, trying to find the perfect formula for me. I do know that my reliance on Gatorade+bars in my first ironman (10'56") did not work for my stomach, which was in major pain by run time. I've become a firm believer in low glycemic index drinks for long workouts, but not all have worked for me.
So here's what I've found, for me:
- Cytomax - Love it, but it's too much of sugar rush for anything over 2.5 hours. I'll use it in high-intensity, <3 hour road races, but I can't use it for long course tris.
- Accelerade - Doesn't keep me feeling fully energized. I use it for training (up to 2 hours) since it's compatible with my recovery drink of choice, Endurox R4. But it leaves me too flat on long rides to want to use in ironman.
- Hammer products (Gel, SE) - Tried full containers of each, and it leaves me even flatter than Accelerade. Simply didn't feel energized. And the need for so many supplemental pills was more complexity than I could tolerate.
- GPush + Carbo-Pro - Now we're talking. Have used the G3 (2 scoops) + Carbo-Pro (1 scoop) + 1 Thermolyte tab per hour approach, and this seemed to rock. Tastes good, keeps me energized, no sugar spikes. Am just getting used to this, and I haven't used the products individually as much, but I'm thinking this could be the magic formula. If it keeps working, I'd use this throughout the bike, then switch to gel on the run.
For the run I use gels because they're transportable. I've used Gu for 10+ marathons and love them, but I'm going to try a gel with protein to see if there's a difference (does Powergel have protein?).
I've also been trying Metalbol Endurance before long workouts. Love the taste of Mountain Raspberry. It leaves my stomach feeling a little weird, but doesn't push it over the edge. Don't know if it works well with the GPush + Carbo-pro that follows later; I'll keep experimenting to find out.
So in sum, based on weekly long ride trial and error, here's the current plan:
1) Metalbol Endurance before the race (need more experimentation here)
2) GPush G3 (2 scoops) + Carbo-Pro (1 scoop) + salt tabs, each hour, during bike
3) Gel (Gu or equivalent) on run, 2-3 per hour
4) Endurox R4 after every workout and race, religiously
If anyone else has experience / comments with the above plan, I'd enjoy hearing it.