Dude, awesome post. Thanks for detailing this stuff. Would love to hear detailed race fueling info too.
For sure!
**Night before race: **pasta + potato + athletic brewing. As much as I can eat until I feel incredibly full
**Pre race breakfast (4-4:30 am for 7am start): **4 pieces thick white bread, 2 scoops peanut butter, 2 bananas, triple shot espresso.
**Pre swim (6:30am): **one bottle DeltaG ketones, one NeverSecond gel (75mg caffeine)
Bike: 2 x 90g carb bottles of NeverSecond + one caf gel. I probably drank 2/3 of one of the bottles so going for 90-95g of carbs per hour. One is a BTA bottle (torpedo) custom mounted on a piece of carbon I bought and cut on amazon, and then a rear saddle gorilla cage. In the future I will use my aero frame cage filled w/ water so I don’t have to stop at any aid stations for water under normal weather conditions.
Run: 4x30g NeverSecond gels, one with caffeine, every 15 mins (15,30,45,60), water at aid stations.
Not sure there is much room for improvement but I know the Norweigans are doing more carbs so I’ll work on training gut to maybe get to 110-120 on the bike if I can for next year