I have a beginner question. I’m doing my first 70.3 soon and I am trying to keep my nutrition simple, mainly energy gels every 30 minutes or so. This seems to work okay but isn’t the easiest in managing the number or sticky packets etc. on the bike. Does anyone have any tips that they’ve used for decanting gels into a small squeeze bottle (think TSA sized) for easy use on the course. If there’s anything that anyone’s used that maybe allows them to dilute a little with water and still be able to take a reasonably measured serving.
I have a beginner question. I’m doing my first 70.3 soon and I am trying to keep my nutrition simple, mainly energy gels every 30 minutes or so. This seems to work okay but isn’t the easiest in managing the number or sticky packets etc. on the bike. Does anyone have any tips that they’ve used for decanting gels into a small squeeze bottle (think TSA sized) for easy use on the course. If there’s anything that anyone’s used that maybe allows them to dilute a little with water and still be able to take a reasonably measured serving.
High 5 Iso are runny enough to decant into a bottle. Probably just added the water for us, then laughed themselves off their chairs in the office when folks like me pay for them! But life is too short to be pissing about so that is what I use…
I purchase the EFS liquid shot 32 oz refill bottle, pour what i need into a water bottle, and dilute with water to my preference. I use the on course drink as my hydration drink and throw and grab as needed.
I use power gels on the bike. I simply open the requisite number of oackets into a water bottle, top it off with some water and am good to go. Works very well for me.
I may well be over thinking this as it’s my first longer race, but how do ensure you’re getting the right amount of nutrition over time/serving size? Is it really as easy as some sharpie lines on the bottle or something simple like that or do you just not worry?
For me it’s even simpler than that. I usually ride about a 5:30 IM bike split. I try for 2 gels per hour. Thus, I’ll put 12 gels (always 1 extra just in case) in a large bottle and just take small sips every 15 minutes. I know by half way I should be about half way through the bottle. It’s worked well for me so far.
I mix my gels with water in my water bottle. Depending on the race, I will add “X” amount of gels, salt tabs, etc… and mix it up with water. I then mark the water bottle so I know how much to drink (i.e. 25%/50%, etc…) I just made a pretty high calorie bottle for Ironman Canada and it seemed to work quite well from an ease of use standpoint.
found a “recipe” to make gel on youtube… google homemade gu and it should show up. i make that and use my 5 oz hammer nutrition bottles. I also add a scoop of Xtend for every 5 oz of gel im making.