Nutrition During 70.3 race

Healthily meal several hours before race. Depending on the race setup I'll take a gel right before starting on the swim, then again and right after in T1.

On the bike I used a combo gels and bars.  I still love an old fashion PB Powerbar, the chewing gives me satisfaction!  Everything I want for ~250 cal per hour is stored in my top tube bento pack.  I'll have my bike water ready with a Nuun and have a tablet in my bento for later in the race when I fill it.

For the run I have used a hydration belt with 10 oz bottle filled half filled with hammer Gels & some water. Not a perfect mix but I'd supplement with water at the aid stations.  

I've found that as I've gotten older that Hammer gels don't bother me.

Keep experimenting during training, especially on hot days.

I have done two HIM.  Both of them I feel that my Nutrition plan didn't work for me.  

The first one I had a 65 oz of ESF which put me at about 500 calories and some eletrolyte tablets, a power bar and some gels for back up.  I was planning on a 3 hour bike ride but got double flat ties.  The first one cost me about 20 minutes, but I only had one spare inner tube so the 2nd flat was a bigger problems and cost me about an hour.  Sitting on the the hot black top in 95 deg F weather zapped a lot more out of me than riding with 20 MPH air movement cooling me.  I not only extended my ride from 3 hour to 4-1/2 but needed more fluids per hour that I would have if I was riding rather than stopped.  I eat the power bar while stopped whihc the best thing I had all day on the course (yep I welt "hungry" and the solid food was a lifesaver.  I however ran out of fluids with 15 miles to go (and no more aid stations.  I was cramping before I made it to the T2. On the run I stopped for electrolyte tables, water, gatoraid, and orage wedges at ever aid station.  They were about 1-1/2 miles apart.  Once you start to cramp it is hard to get it to stop during a race.  I just had to take it really slow and not strain.  Staining sent my legs into spasms which is really painful.   

On my 2nd race took about the  the same plan.  It was a 55 degree and raining day so instead of taking in my 500 calories in fluids I only drank about 200 calories.  Around mile 40-45 I started to feel the energy drain but to to lack of experience mistook it for fatigue and instead of taking in calories just relaxed as much as I could and focused on maintaining a steady pace.  We I hit a limit going up a long hill and got off to walk.  I took my cliff bar and gator aid and walk to the top of the hill.  Coming down the other side I was able to pretty much coast the rest of the way in to the T2.  I started off on the run but didn't feel my normal springy self.  I again relaxed as much as I could and try to focus on an easy but steady pace.  I took lots of orange slices about every 2-3 miles but at mile 7 I was dead.  I took really tart electrolyte pill and that seemed to give me a little bit a zip (until the tartness was gone).  I took two Gu packs and tried to make the steady pace again.  Once the Gu kicked in I was fine.  and ran well from miles 9-13.1.  I was really obvious  once I started on the Gu that the Nutrition was why I was feeling off and not fatigue.  I took several Gu's at the end of the run,but if I would have started at mile 30 in the bike instead of mile 8 on the run things would have been different.

I guess what I learned is that you need to be able to adjust for race day conditions.  If you train from January to April in 65-70 degree weather then go race on a 90-95 deg day your nutrition requirements on race day are going to me different than they were in training.  Likewise if you are planning on a 95 deg day where you will be drinking 65 oz of fluids on the bike in 3 hours and it is 55 degs and raining and you only get down about 25-30 oz. of fluid you nutrition is likewise are going to need to be aware of that and make adjustments.  I am still trying to figure out these triathlons.

So...race 1: 750 calories on the bike over 4-1/2 hours on the first race was 167 calories an hour.  I was way under th 300 calorie rule of thumb and yes I did make a difference in my race.   Race 2: 500 calories over 3 hours.  That also was 167 calories and hour and yes it also made a difference in my race.  My plan it to be at the 250-300 calories an hour range for my next 70.3.  once I get past the bike stage I will see how the run nutrition shapes up.  

Very individual.  You should invest time in testing what works for you on your long days.  That said, it's a good idea to also try out whatever is on course, as shyte happens and you might have to live off the course.  Better to be prepared.

For ME:

Bagels (between 1-2, depending on hunger) with almond/maple nut butter, two coffees (the usual - helps "get things moving") and a bottle of water for breakfast when I get up.

Small bike bottle of about half strength Skratch or equivalent while setting up the hour before heading to the line.  Usually a GU about 20' before the start.  (offload the last of the water and some of the Skratch while waiting for the gun).

Bike:  4 packets of GU or Power-gel-stuff cut with a little water so it'll pour out of a gel flask.  Usually finish that on the bike.  Two to three bottles of about half strength scratch, or replace one with just Nuun if it's gonna be a scorcher.  Water from the course if needed (haven't needed to yet).  I have a second gel flask with 4 GU/PowerGels for the run, but take it with me on the bike if I get hungry, so I can add a bit more calories.  Usually don't.

Run:  Aforementioned gel flask.  If the flavor I picked is killing me or I'm sick of consistency, I'll toss and take hand ups from the course (which is why I try whatever they use in training).  Drinks from the course (water, "aid" or coke, depending on mood/need).  Lots of ice on hot days.

2 bottles of water immediately post race.  2-4 IPA's within an hour or so (perhaps most critical part of the race for me), plus it's about the only time I'll get a slider if I'm driving home from the race!

YMMV - and so might mine.  What works for me seems to change some from year to year, so caveat emptor.

Matt