Course Maps and On-Course Nutrition

Bike Aid Stations
Mile Liquid Carbs Other
7.5 24 oz Water & Lemon-Lime Gatorade Sport-Top Bottles Clif Gels (for handoff) & Clif Mini Bars First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
19.5 25 oz Water & Lemon-Lime Gatorade Sport-Top Bottles Clif Gels (for handoff) & Clif Mini Bars First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
31.5 26 oz Water & Lemon-Lime Gatorade Sport-Top Bottles Clif Gels (for handoff) & Clif Mini Bars First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
43.5 27 oz Water & Lemon-Lime Gatorade Sport-Top Bottles Clif Gels (for handoff) & Clif Mini Bars First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
Run Aid
Stations
Mile Liquid Carbs Other
0.2 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,
pickles, pickle juice & pretzels
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
1.5 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
2.4 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,  Clif
Mini Bars, Clif Trail Mix Minis
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
2.75 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,  Clif
Mini Bars, Clif Trail Mix Minis
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
4.1 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,  Clif
Mini Bars, Clif Trail Mix Minis
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
5 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
6.4 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,
pickles, pickle juice & pretzels
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
6.7 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,
pickles, pickle juice & pretzels
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
7 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
9.3 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,  Clif
Mini Bars, Clif Trail Mix Minis
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
10.65 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,  Clif
Mini Bars, Clif Trail Mix Minis
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
11.5 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels First Aid-Kit, Vaseline, Body Glide, Port-O-Lets
12.9 Cups of Orange & Fruit Punch Gatorade & Water Clif Gels,
pickles, pickle juice & pretzels
First Aid-Kit, Vaseline, Body Glide, Port-O-Lets