I know there are two schools of thought on nutrition for the bike, you can either go with what is on the course (Gatorade) or bring your own nutrition with you. I have read some comments here that people find it funny when they see bikes loaded down with bottles at a race, so do you guys go without any protien? I like the idea of the simplicity of using what is on the course but unless they start offering something with protien I am hesitant to go just with the Gatorade.
Do those of you who choose to just use what is provided go without protien on the ride or supplement with something else?
The only thing I digest properly over the long haul is Accelerade which contains small amounts of protein, so I carry three bottles on the bike and a ziplock baggie of the drink mix in my Bento Box in case I need more. Then I have a fuel belt with eight flasks filled with the same drink mixed for the run and still more power in a ziplock baggy in my special needs bag in case I need more at some point.
I don’t think you need to load your bike down to supply your own nutrition.
I just mix up a single bottle of Perpetuem or Sustained Energy at a super high concentration (about 1,200 calories for HIM) into a single bottle. Then just supplement with water as I use it. I then only get water at the aid stations. So, I’m really only carrying a single water bottle (Perpetuem) and an aero bottle (water). That’s it. Its very simple and allows me to race on the same hydration plan that I train on.
My hydration/nutrition program for an IM was fairly straight forward.
Start the bike with two small water bottles filled with water and carry 5 PowerBars in my jersey pocket. Grab extra water and bananas at aid stations along the way( theres one every 10 miles or 20 - 30 minutes). Would typically only carry one bottle on the frame for most of the way. Just exchange at each station. Would try to get one Powerbar an hour in during a typical 5:00 IM bike ride plus a couple of bananas each hour with as much water as needed.