Currently have an aero-bottle, X-Lab behind seat and single cage on my frame. I want to minimize what I have on my bike and use the race supplied Gatorade Endurance & water. What set-up have you done on IM distance races?
For nutrition, I’m thinking of using my single cage for “cocktail” and a frame-mounted gel flask.
First IM I had the same setup as you. I put my special concoction in my frame mounted cage (figuring it was the one item I could least afford to drop or launch). One bottle of water and one of gatorade behind the seat. Although I initially intended to use it, I dropped the aero bottle at the last minute before the race.
I used my Profile Design aero bottle for water on the course and then used my bike frame cage to hold my concentrated Gatorade. I simply changed out my bottle at the half way point (2 lap course). Worked fine for me on an extremely hot Great Floridian 2006.
At IMWI (and what I plan to do at IMAZ), is a single aero bottle up front for gatordae, a cage bottle with water, and stuff a couple cliff bars in my pocket. Other then that everything I consume on the bike will be from an aid station.
This is the set-up I want to use. I used my aero bottle during my last race (1/2 IM), but I’m really want to clean up my front end and not have to worry about filling it. Were you happy with your decision?
I just use one frame-mounted bottle cage. My first IM, I carried way too much stuff. Ever since, I just use one cage… I grab a fresh gatorade every 10 miles to replace what’s left of the one in my cage. I also grab a water, down about half of it, pour the rest over my head and ditch the bottle at the end of the aid station. This is what I’ll be doing at IMAZ. This setup works if you can survive on the gatorade/water provided.
Like you, I also use a gel flask with an extra flask in special needs bag.
I plan on using the course supplied GE and water. Been training with it and it seems to be working. Did you have any other source of nutrition besides the gel flask?
at IMC, they hand out powerbars, I’m not certain they do this at IMAZ. I usually take half a powerbar every other aid station. this is about all I can stomach when it comes to powerbars. Also, depending on the heat, I take enduralytes. For me, I find that I can get most of my cals from a gatorade every 10 miles.
Is this your first IM? remember that what works for one may not work for others 
The best thing to do is simulate/rehearse your intended nutrition strategy.
David
They are handing out PB’s also according to the homepage. I’m good with those also. In my last race I did a “Perpetuem Cocktail” and was fine with it, but I’ve decided to train with GE for IMAZ. I also used Endurolytes in (6/hr) and still cramped up. I’m going to use Succeed pills this time and put them in the holders that insert in my aerobars.
It will be my first. Just getting some ideas on what/how people with prior experience have utilized aid stations. I tend to bring too much going by the famous “better safe, than sorry” mentality.
Right now I’m really trying to get as comfortable as I can without worrying about fiddling around with equipment during the race.
I was also considering putting my tools/CO2 in my extra cage. I don’t know.
I am going with gel flasks on my frame with concentrated Perpetuem, the GE just doesn’t do it for me. I will attach those to my frame and grab water bottles from aid stations. Last year I used my frame cage for water then my Xlab to hold an extra water bottle and my spare etc. This year I may dump the Xlab and bring my spare, CO2 etc in a saddle bag?
the other idea I had was to use the frame mount cage with bottle to hold my additional gel flasks (inside the bottle) so I only have on flask on the frame at a time but then I will need to keep the saddlewing for water etc
I’m sure you’ll get lots of opinions from folks on nutrution. There’s tons of experience on this board. Ultimately though, as you said its important to know your plan and do the best you can to stick to it on race day. Sometimes if the conditions are different than expected, you may have to adjust your plan… but you can prepare for that too. The worst thing you can do is just start adlibbing on race day. If you don’t see any perforance changes, I think you’re wise to keep your plan as simple as possible and to use the race-day aid as much as you’re comfortable.
There’s nothing wrong with having a concoction, but you have to be willing to deal with the consequences if something goes wrong. I know a guy that uses a thick mix of carbo-pro. He swares by it and it really does work for him. At a half IM last year, he dropped his bottle (it busted open) and was left with no familiar nutrition. He struggled the rest of the day. Mentally, it can be tough to adapt if you’re completely reliant on a proprietary source of nutrition.
I’m no expert by any means and fortunate to have a strong stomach. Generally don’t have degestive issues with Gatorade/powerbars/powergels.
Good luck and see you in AZ
I’m fortunate also with a strong stomach and have been doing all my training with GE (starting my 9th week) and feeling good with it. They are supplying GU gels, but I prefer the new PB gel with the added sodium. I tend to cramp easily. Also it is not as thick and it’s easier to get down (no wise cracks!!!), compared to CLIF shot, GU and even Hammer Gel. So I’ll be putting that in my flasks, but other than that I will use GE/water/Powerbars. I’ve tried the Carbo-Pro route also, but I want to utilize the aid stations just for the reason you mentioned.
Sorry if this is one of those “shut-up and just ride” posts. I could go the other route and use my aero bottle for water and the cage on the frame for Gatorade. Remove the X-Lab and utilize my saddlebag for tools/tubes. This might just be the ticket. Thanks for all your replies and I apologize for the babbling.
I use a bottle on the aerobars for water/gatorade as I chose at each aid station, and on my down tube I have a smaller water bottle filled with 80% hammer gel and 20% water (so it pours out faster).
Not to chance subjects, but it deals with this in a way. What do you use to carry your Endurolytes on the bike?
I’m going to use SaltSticks. They are tubes that fit inside your aerobars that can hold up to 6 pills. I’ll have two so I can have 12 pills for the bike section. You just turn the end and one pill comes out at a time. I’ll be using Succeed Salt pills instead of Endurolytes, so I won’t have to carry as many.
Yup. Worked fine. My original intent was to use the aero bottle as kind of my main water source, with one of the behind the seat holders holding gatorade and the other being a place to put the race-provided water bottle when either A) the whole thing wouldn’t fit into my aero bottle or B) a place to put the emptys until I got to the next aid station to dump them.
All of the above gymnastics ended up “feeling” like way too much and I ditched the aero bottle the day before the race. It was a good decision. Admittedly, this was in part because it ended up being a cooler day than expected and I realized I didn’t need to carry all those fluids. But the truth is I never would have needed all that crap anyway. One bottle of water behind your seat is plenty to get from one aid station to the next - especially if you have gatorade back there too. Truth is I still felt like I had too much crap, but also felt like I needed all three fluids (concoction, water, gatorade). If you’re in that boat, thee bottles is your minimum as it was mine.
The other factor is you can (should?) dump your water bottle at every aid station and get a full one whether the one you have is empty or not. Do that and you’ll have more than enough.
To cgentry’s point, yes I also changed out my special concoction bottle on my frame cage at the special needs halfway point.
Not to chance subjects, but it deals with this in a way. What do you use to carry your Endurolytes on the bike?
A 35 mm film canister in my jersey pocket.
I did IMAZ 2006. I had a Never-reach, an X-Lab with two bottle, two bottles in frame cages, a Camelbak 200oz backpack, and last but most certinaly not least, a Profile Aerodrink holder (with the straw at 45 degree bend). I ran out of hydration alot. LOL.
Serisouly, aid stations are every ten miles of so and were very well stocked. There is also a special needs area during the bike too.
Peace out.
I don’t think I will ever go without my concentrated Perpetuem bottle. That fit the bill for me for calories.
One bottle on downtube (Perpetuem, GE on back, water on back) Xlab hydration system.