during a long ride/run, people sometimes use things like dates and possibly other dried fruits. you could also use a gatorade/water mix in your waterbottles to keep the carbs up. I don't compete in triathalons, but before my long mountain bike rides, I make a point of getting a good meal in me, full of proteins, fats, and lots of carbs from potatoes or sweet potatoes. I then usually do the gatorade/water mix in my bottles.
I have a lot of hard miles on my body from before I realized I'm not 100% invulnerable. Now I just think I'm 75% invulnerable. -Mr. Anthony
Give me a spouse/life-partner who I don't want to punch in the throat when she talks. -Canio6