A big part of training for my 70.3 has been spent trying to figure out how to fuel pre race, while running/riding and after the swim. I have had a couple mishaps this season with racing fueling- season opener tri and rtb relay. I am trying to use those events and learn from them.
So I think I have my during ride fueling down- gu chomps and cliff blocks are my fuel of choice. I also throw in Odwalla bars cut in half. So 30 min in eat half a pouch/sleeve of chomps or blocks. At the 1 hr mark half an Odwalla bar. And repeat. Hydration on the bike is key so I have stuck to drinking a LG water bottle every hour. Usually one is Hammer Heed and the other being water. I still need to work out getting more water on my bike... Need more places to put it!
Running- I try to stick to a similar fueling schedule. Every 30 min half a pouch/sleeve of chomps or blocks. So far it seems to be working. I may have to up the intake though. I recently read some articles about how many carbs you need per hour of exercise- needless to say I need a little more. There's still time to play with it a bit more. But I think I have found the products I like to use and I will play with the timing a bit more.
I am really trying to work my pre-race nutrition. I always have been a big eater pre-race. Give me steak and eggs for breakfast and I'm good to go. Seems a couple eggs, sausage, some toast seem to really work. I also go with a gel- Hammer or Honey Stinger- and a banana right before start. All this seems to give me enough fuel to get through.
Being that I am not an average sized athlete I need to eat more and to be honest my stomach and body begs for it. I am just really trying to keep myself from getting hungry while I'm out there - because then its too late! Like I said I need to work timing to be sure I get enough!
My product choices are: Gu chomps (watermelon), Cliff Blocks (margarita- love the salt), Odwalla Bars, Hammer Heed (melon), Hammer Gel, Honey Stinger Gel