I have some long road races coming up. This is as much a fueling strategy question as it is a "how-to"
Last year I finished the HHH100 mile RR by wearing a camelback full of perpetuem in a pretty thick mix, plus 2 big bottles with go-juice, plus a couple of gel flasks, plus getting some neutral water handups.
Oh yeah I ate about half a banana too. I ended up cramping hard but can't really blame the fuel since I didn't have enough miles, and the camelback was still half full and I had an unused flask and half a banana.
So let's talk fueling strategy for 4 hour + road races.
Suppose you have a teammate with musettes, and 2 feed zones in the race. What goes in the musettes? Do you even depend on the handups or try to go self sufficient?