Hi, I’ve looked elsewhere and found some pretty helpful info but looking for some off here too, so far all the advice I’ve had has been good!
Just after some pointers of fueling the bike leg for my first ironman. Hoping to average 16ish mph so approx 7 hours on the bike. So far in training I have done upto a 4 hour ride into a 45 min run but beginning to get hungry towards the end of the run.
I have tried eating every 20-30 mins and haven’t had a bonk yet but that’s only getting me 64 miles and then 5 miles of run…
Looking for recommendations of what people eat or fuel with plus electrolyte/ salt info as I’ve not been anywhere near that and drank just water or cordial mix.
Food I’ve had on the go have been from bananas, soreen, flapjack but ideally don’t want to be laden like a donkey with too much food so ideally high carb/ energy for little weight.
Still 17 weeks out so plenty of time to experiment.
Note I don’t mind gels for the run leg but to take them all day is a big ask.
Hope this makes sense.