Whats your nutrition strategy for a 1/2 IM?
500 calories Sustained Energy + 1 bananna 2 hours before race.
1 shot hammer 2 endurolytes before swim
BIKE:
No solid food. 2 25 oz bottles each filled with 2 heaping scoops (about 500 calories in each water bottle)Sustained Energy sweetned with 1 shot rasperry hammer gel. 
12-15 Endurolytes - Take Endurolyte pill every 15 minutes chased with a small shot of hammer gel and a swig of Sustained energy from water bottle.
RUN:
3 servings hammer. 1 shot gel at 3 mile mark, 1 shot gel at turn around and 1 shot gel at mile 9. gelendurolytes every 15 minutes. water only during run.
Wow that sure seems like a lot of Endurolytes.
What is the recommended dosage on those?
Did you have a bad experience with cramping or hyponatremia in the past?
Isn’t it a pain downing pills so often?
Just curious
How do you carry the Endurolytes?
OR if I’ve trained eating luna bars how should i carry the three/four that I’m going to be needing throughout the race?? I’ve heard of taping them to my top tube- will they fall off?? What does everyone else do?
I don’t do “food” for 1/2IM but if I did, I’d put it in my bento box. that’s where i store all of my gels for IM.
I roll scotch tape into little “jelly rolls” and stick them on my top tube. Then I group my endurolytes in pairs and stick them to the tape. This way, they are right there on my top tube. All I have to do is reach down and grab one every 15-20 minutes. Hammer suggests 3caps/ hour. BUt I like to use one every 15 minutes. I don’t like the “Bento Box”. It’s easier for me to carry my endurolytes taped to my top tube and my gel in a flask attached to my top tub aswell.
I don’t use solid “food” either. Only Sustained Energy and Hammer gel. I use the top tube flask holder for my hammer gel.
Try to neatly tape them to your top tube. Or get a “Bento Box”. I personally am not a fan of the “Bento Box”. But you can also keep them in the transition area and then stick them in your tri jersey pocket as you leave to head out on the bike. I like to just take what I need and leave everything else behind.
Two peanut butter and jelly sandwiches on wheat bread and a banana a couple of hours before the race. About an hour before, a PowerBar. Nothing else except water until I get on the bike.
On the bike, three gels per hour (chocolate ClifShot), chased with water. I keep two bottles of fluid on the bike – one of Gatorade, one of water. Water after the gels, Gatorade in between.
Run – three gels, approximately every 3 miles. Water and Gatorade on the run. Last weekend, I also drank some AminoVital on the run. Never used it before and usually wouldn’t try it for the first time in a race. But it was very hot, and I figured I needed something else besides water. Suffered no ill effects from it.
Of course, I’m quite slow, so my protocol may not have much credibility behind it. I PR’d last weekend, but I’m still over 6:00. My big goal now is to get under that. I may go for it later in the year.
RP