actually article is from Matt Twieg....checking to see how the view is cut off
An athlete's body has enough carbohydrate stores to fuel about 60 to 90 minutes of endurance exercise. So, as you exit the swim you are most likely already in a calorie deficit. Start fueling during transition or within the first 10 to 15 minutes on the bike. Popular options are some sports drink, gel, or small snack. These all help replenish your carbohydrate stores as you ramp up for the next leg of the race.
You may not feel hungry after the swim, but you still need to fuel. You can manage your carbohydrate load by fueling consistently and often. The recommended calorie range for exercise lasting over three hours is 45 to 90 grams of carbohydrate (180 to 360 calories) per hour. That means calories—double check that your sports nutrition is not calorie free ! Calorie-free nutritional supplements do not provide true energy; fuel means calories! Try to consume a combination of liquid calories and solid calories.
Water - make sure you are consuming enough water throughout the race to maintain proper hydration. Water also helps with absorption of your nutrition. In addition. It also keeps your core cool when the temperatures rise.
For most athletes, the bike leg is the easiest time to consume solid food. Based on the calorie goals you determine during training, try to settle into your fueling rhythm for the duration of the race. Every athlete fuels differently. Some athletes like to fuel every 15 to 20 minutes. Others will focus on consuming a specific amount of calories by a certain point time period or distance in the race. If you haven't already, Dedicate some time over the next few weeks during your training to find the method that works for you.