Q: Doing Wisconsin this year. It’s my first full iron. I can’t find anything about aid stations on the website. I am sure there are fluids available on the bike but what about food? If I carry enough food for a six hour bike race, my bike will weigh a hundred pounds. How much crap do you carry and how much do they hand you out on the course? Any advice in this regard would be greatly appreciated and repaid in post race beers in Madison if you are there too.

A: Coach Patrick [http://www.performancetrainingsystems.com/blog]: Making sure you have and take in enough fluids and food is absolutely crucial. You should have a plan of some sort in terms of whether you’re going to stop at every aid station or at every other, etc. On the run, if you’re going to stop, then run all the way to the end of the aid station to get a cup of water, Gatorade, or cola. That way you’re less likely to get lost in the crowd and if you are going to walk, you don’t walk longer than you wanted or needed to just because those around you are walking. During the bike, carry at least one or two water bottles with you and if one is low and you don’t think you’re going to make it another 20 miles, then grab a bottle at the next stop. Keep in mind that even if you finish one bottle 8 miles before the next aid station, you need to carry it on your bike until the next aid station, otherwise you risk being penalized. Each athlete has a different nutrition strategy for the ride; some who aren’t that picky about what they eat don’t carry any food because they don’t see the purpose in carrying food when it’s going to be offered during the course while you’ll see others with enough food to feed himself and the next ten athletes behind him. On the other hand, if you’ll eat most anything, but sometimes can stomach only a certain bar or gel that is not being offered during the race, carry one or two with you and get the rest of what you need on the course. Whatever you decide, PRACTICE it on your long training rides!!!

I actually just checked the official website myself and found the following:

Where will the aid stations be and what will be available?

• Aid stations are approximately a mile apart on the run and every 10 miles on the bike. Nutrition available can vary between years and races, depending upon who the sponsors are. The general offerings are as follows:

  Bike Aid Station
  Gatorade
  Water
  PowerBar Gel
  PowerBar
  Bananas
  Oranges

  Run Aid Stations
  Gatorade
  Water
  Cola
  PowerBar Gel
  Pretzels
  Chicken Soup Broth (Fulls only)
  Oranges
  Bananas
  PowerBar