AUSTRIA IRONMAN TRIATHLON NUTRITION
Breakfast 1
Aim for 800-1,000 calories on race morning 3-4 hours before. This could be one tin of Ambrosia rice pudding 425g = 394 calories plus one can of Nutrament 325ml = 341 calories = total calories 735 calories.
Then 3-1.5 hours before one Banana 108 calories (70%= water) and carbo drink 750ml 201 calories
Total calories from waking up 1,043 calories. 
Breakfast 2
Or 4-3 hours before 80g of porridge (1 cup) 292 calories 450 ml of semi skimmed milk (2 cups) 225 calories. Total calories 517 calories. Two rounds of white toast and honey 200 calories
Then 3-1.5 hours before one Banana 108 calories plus sipping 750ml Power bar drink sipped from waking calories 201.
Total calories from waking up 1,026 calories.
Swim = Gel and water 25-20 minutes before swim start. You may feel full of fluid but once you start exercise your kidneys slow down so you are tricking your body to be as topped up as possible. Try and warm up pre race for 1-4 minutes before start. Windmill swimming fingers opened. Like cycling in an easy gear with higher turnover not creating any fatigue. Otherwise gel and water 20-15 minutes before if not warming up.
 
Bike = Gels before climbs or into head winds solids at top or after climbs once recovered. Take in small bite size. Take in cut up bananas from feed stations, one half portions per hour during the bike for potassium (cramp prevention).
Sip water with Power drinks if eating well on bike to keep hydrated as this will help you be able to run much more freely. Because of your long distance cycle ride easy avoid pushing big gears eat well so you are hydrated and full of energy for the run. If cycling out of the saddle helps and does not cause pain then alternate cycling in and out of the saddle.
Austria Ironman Bike nutrition per hour.
Half a Power bar 113 calories (226 per full bar) 1 Power bar gel 108 calories plus 100 ml of water. Power bar drink 750ml 201 calories Total amount is 422 calories per hour.
THIS IS YOUR MINIMUN INTAKE FOR AN 80 KILO TRIATHLETE.
Aim to try and drink 800 ml per hour throughout the Iron man triathlon. This is based on an 80 Kilo Ironman athlete. 
Run = I doubt you will be able to take in much more than a power bar (226) and 2 power bar gels  (216) per hour. Great if you can have 3 gels. Last 2 hours switch to de-fizzed coke and water only. Coke contains simple sugar, minerals, and caffeine to help you concentrate and help improve the release of fats as fuel.
I anticipate you will want to run well after you get off the bike.
Carry 1-2 gels for emergency between stations.
Try and find out about the distance between run stations when you get there.
This will be your Ace card against your fellow competitors, if they are 1.5k then 2.2k apart you will not be getting in regular calories.
Aim for a steady intake and take in more if next feed station is longer away or will take longer due to being tougher due to terrain etc. 
If you feel Ok in last 2km avoid taking in gels etc, coke only as by the time that they are absorbed you will have crossed the finish line.
 
If the weather is hot your main needs are fluids, so aim to get your calories 380+ from early digestible foods (gels and drinks) if cool or cold increase calories closer to 522.
 
Sandwich = Optional – This could be a peanut butter and jam sandwich. Tin foil this to keep it fresh and easy to open. Take a small roll of tin foil or some sheets with you.
 
Stick to this and you will also have a good run.
 
Special needs = Experiment with special needs bag- depending on day and if the bags are in the shade?
 
Weather -Prepare yourself for a hot and cold day. Spare clothing in T1-T2
The above information is based on individual experience finishers in over 30 Ironman distance events around the world in all conditions from Hawaii with temperature in the 100's to raining cold days in Europe when staying warm becomes a issue. Monitor your energy needs during the Ironman for best results.
For more up to date information about Ironman Austria log onto http://www.ironmanaustria.at