Why does your time stop at 2:45? Shouldn’t it go to 5hr?

Also, I’d divide your consumption routine into pre swim, T1, bike, T2, run.

My last 70.3 race I had about 1400-1600mg caffeine total, which seemed like the right amount for me. I don’t think 420mg is that much, I probably consume 500mg before the swim.

Get used to training with gels on the bike. You’ll get a better idea of caffeine consumption. I like my gels on the bike to be 100mg Clif gel Expresso and have a gel every 10mi. Are you going to have iced coffee on the bike?

Take something pre swim. Think about it, you'll be in the water for 30 - 40 minutes exerting yourself without the ability to take anything on.

Texas weather is unpredictable to put it mildly. October could be beautiful, it could be 95, or it could be 60. If it's hot, consider leaving a bottle fluids during T1 instead of a gel. If you're feeling hungry it's too late. Aim to finish a bottle every 40 minutes on the bike if it's hot out. This means taking three bottles or grabbing one at a rest break. I also tried to take an SIS gel every 30 - 40 minutes as well. I know my stomach does not tolerate liquids well while running so I wanted to be well hydrated before starting the run.

There are plenty of aid stations on the run. Use these often.

The issue with gu and gels in general is it's all or nothing. It's often easier on the GI system to take in little and often rather than a full gel then nothing for 45 minutes. It's often hard to eat to much, it's easy to eat too little.

As for the person who said they take 1600mg caffeine - thats a shedload. Remember caffeine is a diuretic and vasoconstrictor which limits bloodflow. Try out different doses first to see how you feel with it

The night before and the morning of, load up on sodium. Depends how much you sweat, but I do 2 scoops of base salt and 2 nuun tabs in a 12oz water bottle. Drink one at night, one in the morning. It’s just about 1200mg. I sweat a lot, I haven’t done a sweat test but my gear is always caked with white so I suspect my salt concentration is high too.

When you’re walking to swim start, have a gel. Get a bottle of water and sip on it while you’re waiting. Water helps the gel absorb into your cells easier.

We’re pretty close in weight. My last 70.3 I finished in 2:33. I had a BTA and 2 bottles BTS, each bottle had my drink mix of about 240-250 calories. I use e-fuel from crank sports. Because of potential heat, I added 1 scoop of base salt as well to each bottle. I don’t like gels on the bike. Keep in mind that you need water with each gel to make sure it gets absorbed efficiently. But liquid nutrition, it’s already built in. Get in 1 bottle per hour, 240-250 cal per hour is what you should be aiming for.

In T2 I have a gel flask with 2 gels already squeezed into it. I rip and eat another gel on my way out of T2, and then try to grab some water at the first aid station. At 45 min I take half of what’s in the gel flask. And then 45 min later I take the rest. The gels are also from crank sports, e-gels, and they are about 150 cal ea. And I target about 180 cal per hour.

I wasn’t expecting a fast run (1:52). if I was in better shape and planned on being under 1:40, I would only take 2 gels that I have in the flask with me. First half of the flask in the first 15 min, and then the 2nd half 45 min later.

This has worked really well for me. I don’t have to mess with gels on the bike, or trying to hit aid stations. By drink is right in front of me with a straw, and when BTA gets emptied, I just refill it with one of the bottles behind me and keep trucking.

Well I tried Alex Hutchinson plan supplemented with Maurten gels for my last 70.3 and had zero GI distress. I aimed for 100g carbs/ hr on the bike with as much water and electrolytes I can get in as I am a heavy sweater.

Run is what ever sounds good which is typically water and Gatorade and eventually coke.

The best made plans...

My advice, even after you have this figured out, practice with what the course offers anyway. First, maybe you'll love it which makes your life easier. Second, it's your bottle ejection plan.

It happens, Gorilla cages or not, it happens. So know what your on course options are top make up for the calories/caffeine.