The IM Cocktail One Version of the Famous Drink This is the formula I have used for the IM bike leg in the past. Anyone who tries this should practice with it first. You may want to tweak it a bit for your own tastes: Mix this in a blender with approx 12-16 oz of water. I layer the ingredients to get better consistency. I put in half the ingredients, run the blender and then the other half goes in. 4 scoops of Metabol Endurance 4 scoops of Cytomax or Endurox 1 TB of MCT oil (found at GNC) 1 TB of soya-lecithin granules (found at health food store) 1 Hammergel or GU It totals around 1,000 kcal This should be sipped throughout the race, not gulped. If you can drink 1/3 a bottle every hour on the bike, that would be about 300 kcal an hour. Typically this is enough calories per hour. I also added in some Gatorade every few miles for extra calories. Michael Ricci is a USAT certified coach. He can be reached for personal coaching at mike@d3multisport.com. Back to D3 Tips