A good band aid solution with not having much time to experiment - I would look into getting some Infinit "Go Far" mix. Have a bottle of that per hour on the bike and you should be golden - or at least much better off than you are now. As mentioned above, taking a drink in 15 minute increments is a good idea, making sure you complete the bottle by the 60 min mark. I also have plain water with me on the bike to sip on throughout as needed. Afterwards you can look at a more tailored strategy that fits you the best. As for me, on the bike I 100% prefer a liquid powder mix that has everything I need in it over having to fumble with solids/salt pills/etc to get what I need per hour.
For the run, Gu every 45 minutes and chase with gatorade for your calories. Ordering a bottle of salt stick capsules on Amazon and having about 2 per hour is also not a bad idea on the run, depending on how hot it is/how much you sweat.
Good luck!!
For the run, Gu every 45 minutes and chase with gatorade for your calories. Ordering a bottle of salt stick capsules on Amazon and having about 2 per hour is also not a bad idea on the run, depending on how hot it is/how much you sweat.
Good luck!!