Ironman 70.3 nutruition

Whatever worked for you on your long training rides is what you should use on race day.

typically I eat something every 30-40 mins...be it a half a powerbar, gel or similar...figure you'll do a 3 hr bike, so 4-6 gels equivalent.

Run, is usually well supported but check the website for what they offer.

Figure a gel at the start of the run, and maybe carry 1 or 2 more. one at the half and if you happen to need another or drop one.

just remember the damage is done by not eating early on the bike, and sustaining that throughout...that means drinking too.

of course you can overdo it, but gauging from your training you should have a basic idea on what is sufficient.

In my first HIM, although I felt like I was eating a TON on the bike, I found that I was comfortable on the run. Hydration is key as well so set a reminder on your watch for every so often to make sure that you feel good coming off of the bike. I also took in some salt tabs. Depending on the weather, this might be a big help as well.

Cliff shot blocks in bento box were what I used in my HIM a few years ago. Every 15 minutes, then wash it down. I thought they were better than gels. I hydrated enough on the bike that I had to pull off into the bushes for a quick pee on the run!

experiment in training so you know how much, when and what kind your stomach will take. Take into account the weather - will it be hot/humid/dry/raining/race conditions - all affects your tolerance.
Just from my experience (4 HIM) - find what is your limit - i.e. what is the most you can handle without stomach upset and learn how much water to take along with each.
I always stayed on the conservative side with eating, but my last race (Leadman 125 in Tempe, AZ) I tried to eat more and it came back to bite me on the run with horrible stomach cramps. So experiment during training and maybe during a couple shorter races to see what you can tolerate.
Eat early, drink enough and the last few miles I wouldn't take anything in just to settle your stomach before the run. Good luck!

for what it's worth, i used Hammer Perpetuem on my long training rides and then in my first HIM at Steelhead a couple of weeks ago. I mixed up a single 3 hour bottle and drank some every 20 minutes (until the last 10 miles of the ride and then i drank the rest of the bottle over the next 10 minutes because my bike split was faster than expected -- 2:42! -- and i wanted to give my self 10-20 minutes at least of light water sips only before the run) I chased the Perpetuem with simple water on the bike.

Made the nutrition clean and easy on the bike -- one bottle only to worry about. 2 gels on the run and alternated water/perform at the aid stations with a cup of coke on the last 2 aid stations of the run. Thought it worked really well for me. but definitely something you have to practice with because everyone is different.

-Sean

My suggestion is to keep it simple. I've gone to using all liquid calories for the half distance. After ODing on the taste of gatorade during a hot half I now try to go with less sweet options. My favorite is now GU's Roctane drink. A couple of strong bottles on the bike with an extra bottle from the course can give me 700 calories. I pretty much do the same thing on the run though I might mix in a gel or coke if they have it on course.

Fairly similar. I'll go through 2.5 gels/hour (Hammer Apple Cinnamon) on the bike and then move to coke/coke/water on the run. I've been utilizing a gel flask in the past but I think next time around I'm just going to carry a second bottle (presently have only carried a BTA water bottle) off the rear with the gels pre-mixed in water.