Im doing s 70.3 triathlon and im not sure how to fuel. During training, Ive been doing diluted Gatorade and gu gels, but im not sure how many i need. For running, ive always done a gu every 45 minutes. Id expect the bike to take a little under 3 hours and right around 1hour 30 minutes on the run. Maybe like 4 gus on the bike along with gatorade endurance and 2 gus on the run, along with sips of water at stations, but that seems like a lot. Any opinions? Should I swap the GUs for something else?
Well, the worse thing you can do is under fuel. I did a 70.3 and ate approximately 300 calories worth of Clifbloks every hour as well as full strength Gatorade. Why dilute it? Trust me, you will feel depleted starting the run even with adequate fueling. Drink as much as possible, eat as much as you can, even a peanut butter sandwich, because, once you start running the nausea will kick in and you will want to eat NOTHING. That was my experience, and I am a seasoned runner. The run was nothing like I ever experienced before. Now, the day was hot, low 80's and I think the heat got to me because I didn't start running until after 11 am.
I did a long course triathlon 2 weeks prior to the 70.3 (2 k swim, 56 k bike, 15 k run) and my bike was 3 km/hr faster than my 70.3 and my run was a full minute per kilometre faster. I believe because the day was overcast and not full on summer hot and sunny.
Fuel as much as possible. Eat a lot the day before, eat a good breakfast.
I always shot for around 400 cals an hour on the bike.
Don't go crazy, but don't under fuel on the bike. It can make for an absolutely miserable run. It's really dependent on the individual, but 3-4 gels during the bike + electrolyte drink + salt tablets (if it's an extremely warm day), and 2 gels during the run with electrolyte drink is probably adequate.
You should consider something stronger than Gatorade. I use the Roctane drink mix for ultras (and will use it for an IM). That along with a GU every 30-45 minutes and you should be OK. If it is going to be a hot race you should consider electrolyte tablets every hour or so after the swim