Bike/Run Nutrition
At IM CDA Scott Imlay asked me to post what I drink during the bike/run so here it is, just in time for Christmas 
24 oz bottle
2 scoops of Carbo Pro, https://www.feedthemachine.com/prod...fgodqlgAMw
3/4 scoop of Spriut tein Soy Protein Powder - I use a sifter to strain the fruit chunks out before using, less chance of a clog in the bottles, https://www.google.com/webhp?source...n%20powder
2 scoops - Base Salt
2 scoops - Crushed up thermo tabs
very small bit of crushed up niacin
When I race for the bike I make up a really thick bottle of this, actually have to mix it in two bottles and then pour into one bottle, then I use this to squirt into my xlab torpedo handle bar, with water from the aid stations to dilute the mix. I do the same for my long rides and just stop to buy water.
For the run I run with a belt, with a pouch, so I cut the mix in half (this last's about 1 1/2 hours), so I kept a zippy of it in my belt pouch with another batch and just quick filled at an aid station.
Hope that helps someone out.