So my workout (my only workout today) was a solo effort 80 mile time trial. The actual point of today's effort was to get comfortable being on my tri bike in aero position for extended periods and to start working on my nutrition. I use custom and mostly natural foods during my Ironman races and need to know how somethings work (or don't) prior to race day.
And actually aside from the taste of what I prepared last night, my nutrition worked well. I had no bloating issues and was adequately fueled for an effort that took just over 4 hours to complete 82 miles. Physically I was good until about mile 60 as far as being comfortable in aero position. But to be honest, my comfort level had more to do with it being about 103 degrees outside than any shoulder/back/neck stuff from the ride.
The food/fuel I used was new. I tried a liquid fuel based on coconut water, spirulina powder, salt, dates, sesame seeds, chia, almond butter and two scoops of Perpetuem from Hammer Nutrition. The calories for a single 24oz bottle winds up being around 750 highly nutrient dense calories. This blend is a bit different from what I used last year in Arizona but the overall calorie and nutrient make up is similar. Out on the bike for over 4 hours, and with about a bottle and a half of this blend taken in I was never hungry. The cool thing is with liquid, yet nutrient dense nutrition, I don't get the sense of emptiness that can come from some of the commercial products. I also don't experience the dramatic drop in energy that I get when I eat solid food like bars on the bike. As we get closer to Arizona I'll play with the mixture to see if I can get the taste more to my liking because it can be a bit off putting to drink stuff that tastes nasty when it is also hot.
For my fluids I used some new stuff I saw at the store. When I travel it can be hard to find good coconut water (not to mention expensive). I don't drink gatorade or any of the common electrolyte drinks if I can help it. This year I'm experimenting with dried coconut water. It comes in a powder and thus is easy to travel with. The only negative I can see is that it doesn't seem to have the same nutrient makeup and so isn't as calorically dense as regular coconut water. But since I have a good nutrient balance in my liquid fuel I didn't notice any issues even while riding in 100 degree heat for an extended period of time.
All in all, I'm happy with today's effort and the feedback I got.