What's up, this is the voice of Ben Greenfield and I'm going to show you the cleanest, easiest

and healthiest way to fuel for a half iron man.

So I'm going to show you exactly how I have this set up.

First of all, the most aerodynamic place that you can put a water bottle is right there.

So during the half iron man, every time that I come to a bike bottle station, I will be

refilling with clean water, assuming that the bottle that I'm using is close to being

empty.

And I simply drink too thirst, simple, easy, clean.

This is an X-lab torpedo that is zip tied on.

I also have a carbon water bottle cage down on my down tube.

And this cage is going to be filled with my actual fuel bottle for the bike.

Now here is exactly what is in that fuel bottle.

This is what it looks like right now.

There's only powder in there and I will add any liquid components in the morning to minimize

clumping.

The powder that's in there right now is simply enough you can super-starch.

And I do one packet of crann razz and one packet of plain to balance out that flavor.

But enough of that for two per hour.

For females and smaller athletes, I recommend closer to one per hour.

So in my case, because I'm planning on a two and a half hour bike split, I have five

packets as I drop my water bottle of you can super-starch in here.

Now in the morning, prior to the race, a few other things are going to go in there.

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