Nutrition for competition-DARE adventure race

The dare race is coming up this Saturday 21st,
EXCITEMENT! ;) this will consist of:
20k cycle
10k running
2k kayaking
And an obstacle course;)
fueling up for this event will be a totally different animal than the CrossFit comp last week,
While it will still have a lot of unknown obstacles and high intensity efforts,  it will be more of an endurance event with probably 3.5 hours non stop overall time.
This presents very different nutritional expenditure and therefore,  the nutrition will have to be tweaked accordingly.
The energy expenditure for this type of event will be mainly from the glycolitic pathway (the medium intensity setting on your metabolic "engine"), this means that you will be burning carbohydrate ,stored in your muscles and liver as glycogen.
Your glycogen stores are quite limited, and once they are expended,  you feel a very sharp drop in performance (what runners call "hitting the wall") which you obviously want to avoid at all costs!
The way you do this is to take in regular amounts of carbohydrate (preferably glucose) at regular intervals as you race. This keeps the glycogen stores topped up.

you need about half a gram of glucose per pound of bodyweight per hour to replace the used glycogen in your muscles

In a prolonged event like this you will also lose a lot of sweat, sweat presents two problems for the athlete.
1. Water
2. salt

It is possible for athletes to lose between 500 and 800 ml of sweat per hour! This must be replaced or you are on a fast track to dehydration or hyponatreamia, both located in Sadfaceville :(
You need at least 600 ml of water per hour, plus half a gram of sodium per 600 ml(if you drink lots of water without taking salts, your sodium levels get dangerously low, not fun)

The other thing to be considered is protein,
Adding protein to your in-race nutrition has the benifit of stopping seretonin release , which leads to central nervous system fatigue, it also helps with post race recovery and muscle wastage. 1/4 gram per pound of bodyweight per hour is optimal.
This gives a 4:1 ratio of Carb to protein, which is perfect

When all of this info is put together,  we come up with a formula for optimum in-race nutrition, for a 4 hour event the body needs:
2 liters of water
2 grams of sodium
360 grams of glucose
180 grams of protein powder

Take all of these throw em in a blender and BOOM!
HOMEMADE SPORTS DRINK (tailored exactly to your bodyweight and performance needs)
No sports drink on the market comes near this in terms of optimum nutrition, they are all low in sodium,  and only one that I know of contains any protein at all!

Save the money-make your own!