So, now that i'm on the way to getting my training plan sorted...NUTRITION TIME!!

As the post title says...i'm well on the way to getting my training plan sorted, so i guess it's time i seriously started thinking about nutrition. Previously my longest training sessions have been 3hrs on the bike or a 2 hour run. To complete those sessions without going into melt down, putting a weak gatorade mix into the water and a gel or 2 has got me across the line. My longest races have been Olympic distance triathlons, and a 28k trail run... Let's recap how they went: First Oly Tri seriously under-prepared for no thought about nutrition 35 deg C at 6am - dehydrated before start had half a banana post swim, and probably drank half bottle of gatorade during the ride hit the wall 30k into bike slowest 10k run i've EVER done Noosa Oly Tri (last year) better prep, both training and nutrition gel out of swim, and a couple on the bike gatorade in water, probably drank 500ml on ride gel as started run, stomach cramps and vomited at 5k on run - took another gel ran home ok...considering humid day, became hot on run 2 Bays, 28k Trail Run (Jan this year) injured ankle after 3k so couldn't go as hard as i wanted - on course 3.5 hrs had camelbak with 50% gatorade mix (probably had 1/2 - so equivalent of 750ml energy drink) consumed 3 gels cooler day  stomach fine! Oh, and i also cramp in hot weather (possibly a "salty" sweater) What i *think* i've learnt... I'm getting better at getting to right i need to keep water and energy separate - so i can re-hydrate and replace energy at appropriate rates sweating out salts and putting water back isn't a good idea - i need electrolyte replacement  I need to start practising on my long training sessions.  And as it so happens, Hammer Nutrition just spammed my Facebook feed with their marketing, so here's a bit of a cut and paste hatchet job...  Loss vs. Assimilation What can your body really handle?
SUBSTANCE	RATE LOSS/hr	ASSIMILATION RATE
Fluids (ml)	1000-3000	500-830
Sodium (mg)	2000	500-700
Calories	700-900	240-280
So what i can take from this is that I've been under doing the fluids and electrolytes. And probably over did the calorie intake at Noosa - hence the stomach issues??  Below are the corresponding replenishment values that we have observed for the average size endurance athlete (160-165 lbs/72.5-75 kg) who is fit and acclimatized (+/-5%):
SUBSTANCE	IDEAL REPLENISHMENT
Fluids	20-33%
Sodium	20-35%
Fuels (Calories)	30-40%
Well, that weight range fits me pretty much perfectly, and I've been living on earth for a while, so i think i'm acclimatized to +/- 5% Our Fuelling Recommendations Based on what science has shown us, plus over two decades of working with athletes, we have determined the following ranges as ideal for most athletes, the majority of the time, for maintaining optimal exercise performance: SUBSTANCE IDEAL REPLENISHMENT Fluids 470-850 ml/hr Sodium 100-600 mg/hr Fuels (Calories) 150-280 cal/hr I suppose those numbers seem as good as any place to start. Now it's just down to trial and error to find out where in those ranges i lie, and what my stomach is going to tolerate! Better Get  My LONG Training On...!! Just got me some Hammer Perpetuem, so i'll shove this info sheet link here for future reference --->>   http://www.hammernutrition.com.au/shop/nutrition/perpetuem/