sports nutrition during cleanse

[rosca]

Hi Scott,
I need some help for my weekend workouts when I put in 2-3 hours either on the bike or running both days. (Yep, I'm a triathlete). I'm managing 60-90 minute workouts with just water, beyond that and I'm feeling a little drained and am having a hard time recovering for my next workout.

Luckily, with a bike shirt I have pockets. I tried carrying dried fruit, almonds and a sliced apple on my bike ride last weekend. That was ok for about 2hrs, but I needed to ride 3 hours and couldn't.

I'm running a half marathon this weekend and clearly don't want to be stuck drinking gatorade, but I do feel like I need some added fuel but won't have big pockets. Just a water bottle.

Do you have any suggestions? I can run with a waterbottle filled with something, but what ... orange juice and whey protein?