OS Nutrition PSA
LORD HELP THE NEXT PERSON WHO TELLS ME THE WORKOUTS ARE "HARD" BUT THEN TELL ME THEY ONLY DRINK WATER!!!! 
Seriously, the OS is hard...on purpose...and you need your "A" game even if the workout is only 45 minutes long. Here's what I recommend, after years of bonking and ruining my OS workouts until I learned and now feel comfortable enough to use all caps at you.
- 15' before the workout have a gel.
- Then make your drinks, I use Ironman Perform and aim for 24oz every 45 minutes.
- Start your workout.
- Have next gel at 15' mark, middle of warm up.
- Drink every 5' on the bike.
- Continue with gels every 30 minutes, as :15, :45, 1:15, etc.
- Recover afterwards with protein shake or chocolate milk.
- All related/recommended nutrition products are online here under All Star Health.
You will only get out of the OS what you put into it. So just like your 4-hour trip to Grandma's house will suck with no food, water or pit stops, so too will your OutSeason.
First Rule of the OS: Always Bring Your A Game to A Cage Fight.
Please Note: If you have an alternate strategy for managing your nutrition, low-sugar, etc, that's 100% fine. I just want you to eat...I don't care what you eat as long as you eat it!
Here is a thread started in November 2013 if you are interested in some of the advice from previous years.