This will be my first full Ironman. I have done a number of halfs and have my nutrition down for that distance. I am working out my plan for Louisville, in which I will have to account for the heat/humidity. I am 133 lbs. Male. Slow cyclist, so I expect a bike in the range of 7 to 7.5. I have a high sweat rate.
I have been training with perpetuem, Gatorade, water in a camelback, and peanut butter and banana sandwich. I also take one endurolyte per half hour. On hot days, I take one every 20 minutes.
I use three scoops of perpetuem in a water bottle. Any more than that and get gassy. This gives me just at 400 calories per bottle. I drink two bottles every 5 to 5.5 hours. I drink about one water bottle of Gatorade, alternating with sips of water from camelback per hour. I figure the Gatorade gives around 100 calories per bottle. I eat my sandwich at half way point. I also carry hammergel just in case I am feeling like I need some quick sugar. I thus get around 250 - 300 calories/hour, not counting the sandwich. I figure that adds another 500 calories total.
This has worked in training, but I want to ensure I have a good tank for the run. At Louisville, I am planning on drinking the perpetuem at rate of one bottle every two hours. I will change out bottles at special needs. I also plan on eating the sandwich at special needs. In addition, I will have a full camelback in my bag to change out. Gatorade I will get on the course.
Any advice/experience on my nutrition and electrolyte plan would be helpful. Thanks.