Training & Nutrition - Nutrition for Crit

So here is the scenario. About 40 minute Crit, and before it about 50 minute warmup. Bulk of the warm up is in zone1/2, with some zone 3, and short zone5 intervals.
How does this sound. During warm up drink from 24oz bottle with three scoops of GU2O. About 150 callories if I finish all of it. Before the start take in a gell pack. About 100 callories. After the crit about 12oz of 1% chocoloate milk. Around 200 callories. Yes there are better recovery drinks but I really like chocolate milk. :D
So the idea is to keep glycogen (thats what it's called right?) up by drinking water with GU2O. Then take a gel park before the start. Takes about 15minutes to kick in, so the boost will hit blood towards the end when it's really needed. What are your thoughts on it?

Also what should be intake during 3 hour RR? I was thinking two bottles 24oz each of water with GU2O. That will be 300 callories total. Then about 4 shots of HammerGel every half an hour after first hour(1h, 1:30, etc). For two hour race two shots.
What do you guys think too much too little?

Thank You.

I've seen replacing 50% of glycogen recommended.

An average size guy, in an average 40 minute crit would probably be putting out on the order of 500-700 kJ, so the Gu and gel before hand and a chocolate milk afterwards seems like it would work fine.

For 3 hour RRs, I've started taking 3 bottles. Two 24oz bottles in the cages, and then a 20oz'er in the middle jersey pocket. I see probably ~50% of the other CAT 3/4 guys doing that as well. It gets hot here, and I'll end up with cramps if I don't drink enough. I like 1-2 scoops of Hammer HEED per bottle, and or some Electrolyte Stamina packets in one of the bottles. If it sits well with you, eat some whole food before a long RR. I like oatmeal, fruit or pb & j sammiches.

You can stomach milk right before a hard effort? That would make most people throw up.

You can stomach milk right before a hard effort? That would make most people throw up.
I said after the crit....