Nutrition on Oly Distance
I was thinking of just having a Carb drink 500ml on the bike and water too. No gels or food.
What do you do?
dependent on how long you will be on bike, you will prob find that 500ml will suffice, you dont want too much swlling around for the run. i then have a gel about twenty mins before end of bike. think quite alot of people do this approach
My tried and tested formula is a strong 750ml carb drink during race (sp22 I think) and water if required on run.
Make sure you've got a decent brekky inside you and you are sufficiently hydrated 48hrs leading up to the race.
All this is fine and dandy but everyones requirements differ so I would get a nice 20mile TT with a 8km brick run and try out your method, if you start to bonk bad on the run you know you need to re-think.....
I've tried a couple of different things like taking a spare bottel of water (500ml) as well as an energy drink (750ml) and then bashing an energy gel about 20 minutes from the end of the bike leg. In training I still take the water with me but the race I did the other day I did it with out and I was more than fine, but like the previous notes states I had been drinking loads of water the days before hand, and I had some bananna and oats about 3 hours before and then bashed another energy gel about 30 minutes before the race to pep me up.
I've heard that people take a couple of pro plus with their energy gel 30 minutes before teh race but I've not tried that yet.