Well In regards to nutrition… I have used may different products but due to the volume of them I use and the cost, I made my own… its a maltodextrine based drink that is lightly flavored and goes down easy… for my needs it has an increased amount of sodium, small amount of potassium, magnesium, and a bit of protein… I try to keep the protein low so I can stomach it… I love solid food though for longer events… you wont catch me just nursing a bottle all day, I like sandwiches, cookies, crackers, trailmix, chicken, and fruit. the fact is that when you are racing at full pace you burn/lose way more than your body could ever digest, so the goal is to put back as much as you can to limit the damage. good luck,
Nelson