Learning my nutrition for a 70.3

I am practicing the same right now for my 1st HIM in August.  It really is an individual thing though.  I have trying to eat and drink anything I can get my hands on to see what works and what doesn't.  Mostly to see what doesn't.  I'd rather know that now then during my race.  Here are some things that didn't work so far.....Anything dry like fig newtons, a peanut butter sandwich, or pretzels.  I just can't choke them down. 

I also found that I don't wait until I am hungry to eat either.  It is too late at that point.  So I keep on top of hydration and fuel as best as I can.

As everyone has said, try it in training first.  good luck! 

I stole this from a pro's blog

800 mg per sodium/ per hour on the bike.   

.9 liter water per hour

I am planning a water bottle an hour, with 2 scoops of perpetuem (231 mg sodium) in each bottle ; at least two endurolytes an hour (80mg total) ; two Powerbar gels (400 mg total).  I am hoping to bike sub 2:40-ish, so I am figuring not much eating or drinking the first 20 minutes -- implement approx 711 mg sodium per hour nutrition plan for next hour two hours -- little to no nutrition last 20 minutes in preparation to run. 

I'm finding for me, less is usually more though.  Granted I've only done a whopping 1 Sprint and 2 Olympics.  The powerbar gels with caffeine seem to really do the trick though.  I handle caffeine very well and it helps me to maintain a steady effort when I fade, and they have 200 mg of sodium, so when I take too many (like I did during a 1/2 marathon in March) I can taste the salt build up in my mouth and I know I don't need another one for a good while.  Also, the powerbar gels are very liquidy and go down super easy.    

Sound advice particularly for 70.3 races which are usually overstocked w/ provisions.

Fuel Belts (as someone else mentioned) are over the top for 70.3 races (and most others) 

If you have an ipod, I would strongly suggest that you get these pod casts. They are the best source of real and accurate information. They are all on iTunes:

Dave Scott "Endurance & Nutrition" series. There are 4. Even though they are from 2006, they are packed full of information about pre-, during, and post nutrition.

Tri Talk episode 55, 53, 49, 45

I would not take the advice of any one. Race nutrition is very individual. The only way to dial it in is to try different combos in workouts and races (other than your A race).

Good luck! 

I agree that nutrition/hydration/sodium consumption is highly individualized.

I am working on my IM nutrition and have 3 different plans as sometimes what our stomachs can handle and what tastes okay changes in a race.

A. Main plan Gatorade Endurance/Water and gel every 60', 50 calories every 20' and 40' with Lava Salt caps depending on weather.

B All liquid plan Gatorade Endurance/Water and gel every 40' minutes, Lava Salts depending on weather

C Plain water with  food every 15'  gels every 45', other ~50 cal opposite with Lava salt each time

By practicing the different options I can easily move from one plan to another if it doesn't work.

I have hydration goal, calorie goal and sodium goals I work towards and it is a bit complicated to do the math on the go so having it worked out ahead of time I know what I can do and how I tolerate it. 

IMO you don't need a nutritionist (unless you have a medical condition) and in general athletes over think this. Just practice during your training different sports drinks/water with gels/bars and see what works for you. IMO the simpler the better...

I posted this in another thread

Nutrition for race day: breakfast - 1 bagel, 1 ensure and around 24-32 oz of G-ade all 2-3 hrs before race. 15-20 min before race - red bull and 1 gel. During race: around 24-28 oz of G-ade and 1 gel per hour during the bike and a cup of G-ade/water and coke every aid station during the run (sometimes 1 gel at the beginning of the run and another one half way if heat/conditions are tough)

Great advice here!  I'm a liquid and gel gal.  I have to have a routine figured out before a race so I do it automatically during the race.

Before swim-1 hammer gel

T1-couple of swallows of Cytomax in extra bottle that gets left at transition

Bike-Begin with water in aero bottle and 1 regular bottle and Cytomax in 2 saddle mount bottles.  Sip water or Cytomax every 15 minutes.  1 hammer gel every 30 minutes.  I set my watch to beep every 15 minutes so I don't forget.

T2-maybe swallow some Cytomax

Run-Liquid at every aid station.  I don't carry more than 2 gels.

Nutrition is very personal.  You have plenty of time to figure out what works for you.  Have fun!

Hey folks.  I agree with the majority of the previous postings here.  The summary is really as follows:

 -250-300 calories per hour is the standard average nutrition goal (liquid, solid or gel)

-Hydration is just as important, with an hourly goal of at least 16-20 oz per hour (incremental to whatever liquid nutrition is consumed)

-Personal preference rules!  Trial and error are vital in this arena.

 More particular details can be found here http://www.gotrimax.com/TriMaxRaceDayNutrition.htm

 Hope this helps...