Nutrition during a 70.3
I'm looking to do my first 70.3 this year and I'm a little confused when it comes to nutrition on the bike a run legs.
I'm making the bold assumption that the drinks and food at the various feed stations on the course (I'm looking at doing the Ultimate Half in Whitchurch) are included in the entry fee as there are no mention of prices - I know that seems like a dumb question but I want to be sure!
At theses feed stations are there areas where you can jettison empty bottles etc before picking up new ones, Again I'm guessing you're not expected/allowed to lob the bottles into a hedge at random points on the bike route
what kind of fuel mix should I be taking on? mainly gels? Flapjacks for a bit of a slower carb release? Should I take one water and one electrolyte bottle or 2x electrolyte?
I'm planning on trying the various High5 products to see what works for me but what if it doesn't agree with my gut? how do I fuel a 3-4hrs of riding and well over two hours of running (I'm a bit slow)
Thanks in advance!