Nutrition brands...UCAN
For IM
Bike:
UCAN (hydrate/bars)
Extra salt like thermatabs
Gatorade carb energy gel
Water
Run:
1st 1/3 water, gatorade, occasional gel, salt
2nd 1/3 coke water salt
3rd finish coke water salt maybe red bull if stomach can handle it
I use the UCAN plain superstarch mixed with hydrate on all my training runs but prefer the bars on the bike and I don't like having to premix or carry my own stuff on the run during a race
I've also done the bike completely on the Gatorade endurance on course with water. I had orange/brown piss after the finish haha
For IM
Bike:
UCAN (hydrate/bars)
Extra salt like thermatabs
Gatorade carb energy gel
Water
Run:
1st 1/3 water, gatorade, occasional gel, salt
2nd 1/3 coke water salt
3rd finish coke water salt maybe red bull if stomach can handle it
I use the UCAN plain superstarch mixed with hydrate on all my training runs but prefer the bars on the bike and I don't like having to premix or carry my own stuff on the run during a race
I've also done the bike completely on the Gatorade endurance on course with water. I had orange/brown piss after the finish haha