Per usual, I had an Ultragen orange cream shake as part of my breakfast. Before the race, I always like to have a bottle just to keep my mouth from getting dry, and I have two scoops of EFS lemon-lime electrolyte drink in a 22oz. bottle. I think it shows how good the product tastes that I’ll drink it before the race and don’t mind drinking it for two hours on the bike as well. I usually save the last 6oz. or so to mix my PreRace in. The lemon-lime and fruit punch both help to mask the strong flavor of PreRace, and the sugar in EFS also helps deliver the caffeine and other ergogenics to your system faster; I take my pre-race 20-30min prior to swim start. On the bike, with the cooler temperatures and fast, flat course, I was focused more on caloric replacement than calories and fluid. I had one 26oz bottle with 3.5scoops of EFS lemon-lime (350cal); one nice thing about EFS is that you can vary the concentration easily – it always dissolves well, even at high concentration – so that on hot days, you can have a higher fluid:EFS ratio, and on colder days you can use a lower fluid:EFS ratio when you aren’t sweating out as much. Very often, the focus is on preventing dehydration, but it’s important to remember, that you cannot – and do not even want to – try to replace 100% of your sweat losses from a fluid perspective; to do so would almost certainly result in hyponatremia. In my own experience, focusing on calories required is the most important thing. And while there is not yet the science covering the exact requirements of electrolyte replacement and how much is necessary and precisely why, I have found that replacing electrolytes is equivalently important to providing calories. I call it, simply, “salt and sugar.” While that ignores the fact that you aren’t fueling only with sugar (BCAAs are an important addition as well as there being multiple carbohydrate sources) and that salt (sodium chloride) isn’t the only electrolyte you need, I think it’s an easier way to remember what’s most important when replenishing during a race. Far too often, people focus on water as #1, and in my experience and in talking to others, shifting the focus to calories and electrolytes, and then to fluids, tends to produce a better result. At the very least, if you’ve had trouble and generally focus on fluids first, try shifting your focus in training. While this may seem like a relatively heavy focus this topic for a bottle that wasn’t all that concentrated, my other bottle for the race was my Specialized Virtue aero-bottle, which holds 21oz. Because of the flat course, and just for general “cleanness” on the bike, I simply mixed my “emergency bottle” (so called because my goal is to replace on course and to only *need* it if I drop a bottle between aid statios) – my aero bottle – and my gel flask, normally carried on the top tube, together. So I had two scoops of EFS, and one whole flask of EFS Liquid Shot, all mixed together with 21oz. of water. So that was a 600cal bottle with even less fluid. But, I knew that if the temperature increased, I could always just grab water at an aid station to dilute everything. My experience has showed me that osmolarity of a given “drink” doesn’t matter to much in the short term. Some drink companies make a big deal about this, but as the numerous folks who do well on gel+water can attest to, you can have a gel and then have some water, and don’t need to have gel+water right at the same time. So, basically, if your *EFFORT LEVEL IS CORRECT* (and for a half, it’s low enough – or SHOULD be low enough – that you have even more margin of error here), then you should be fine if, over a long enough period of time, say – 15, 30, 60min – your total fluid+electrolytes+fuel balance is correct. It’s not important that each time you intake something that its balance is correct. Ultimately, with cool conditions, I never felt any of that intuitive “drive to drink,” contrasted with Leadman, where I always felt I needed to drink more. So, I ended the day with 950cals on the bike and 47oz of fluid, though I probably lost about 50-100cals or so to bad aim (ending up on the bike and on me, rather than in me) and simply not being able to empty the bottles. That’s generally representative of what I like to take in for a half-ironman bike. I might shoot for slightly more in an Ironman, though I don’t think until you get down, at least in my case, to Olympic distance, that the intensity really starts to limit your ability to process calories. That’s also relatively low on the fluid side. I’d shoot to be closer to 30oz/hr typically, but we had virtually perfect conditions in Portland – moderate humidity and very moderate temperatures with relatively low wind – that also led to even less time on the bike, making the whole affair much simpler. So this was about as easy a day as you could ask for in terms of planning for nutrition. Once on the run, I simple make do with what’s offered at aid stations, taking a lot of confidence in the fact that I’m “ahead of the game” after a solid nutrition plan on the bike. In general, I’ve also found that a big breakfast (I take in close to 1500cal) is another massive edge, because you just start off with such a solid foundation.