Bonking on the Run

I use a fuel belt - even on shorter runs because I simply dry out if I don't drink. If you are sweating a lot and it's hot, I would consider the fuel belt and take half water and half accelerade. (I prefer accelerade over gatoraide). You do need to replace those electrolytes.

I had that problem too, and it took me a while to figure out what works for me...

On the bike, I use Perpetuem and Hammer Gel (350-400 calories), along with an e-cap (or thermo tab) every 90-120 minutes. In all cases, I drink plenty of water with what I take in (the Perpetuem is mixed double strength). I will also eat part of some sort of bar (Cliff bar, etc.) with about an hour to go prior to the run. That way, I get off the bike well fueled.

On the run, I take Gatorade or water (depending on what I am in the mood for), then try to alternate what I take at aid stations between gatorade and water. I also carry hammer gel with me and use a shot of that about 1x per hour.

The key, for me was that I had to experiment during my long rides (which are all bricks) to see what worked because I found that there were a lot of things I just wouldn't eat after 20-30 miles on the bike (I do mostly long course triathlons now).

Hope this helps!

You might need something like Endurolytes with the heat. My hubby and I take 1-2 before running and 1 during our workout, as well as 1-2 after depending on the heat and how much sweating during the run. Fluids and hammer gel alone don't seem to replace what we lose through sweat during a 40-50 minute run. Temps are in the 90s here with high humidity so the heat index is about 110. Ugh. Can't wait for the fall!