I'm going to the UK qualifiers at Pwllhelli in a weeks time - it's the first hardcore Laser event I'm going to, obviously done other opens etc but so far nothing like 3 back to back races out at sea
So, hopefully some of you racing snakes can tell me - what should I take to eat? How should I attach it to the boat? What and how much should I take to drink? I normally go out racing with a sports bottle attached with elastic, but I'm going to be out a lot longer than normal!
You should aim to take in about 500ml per hour of exertion and try to make your drinks hign in carbs as well. You can make your own by mixing orange juice half and half with water and adding a pinch of salt. Try to get the 750ml bottles - your local bike shop will have them (also a good source of power bars and gel type carb snacks, usually a lot cheaper than a sailing shop). While you're there, buy a cheap bottle cage and tape it to your mast. Stick one bottle in there and then tie a loop in a small length of bungee and tie that to the back of your toestrap and stick the other bottle in there.
As you don't have a support boat you have to put up with the extra weight and clutter - remember 20% dehydration equates to about 80% drop in performance. Remember to drink little and often (DON'T wait until you're thirsty) and, as you're competing the next day as well, have a high carb snack ready to eat as soon as you get off the water. This is the optimum time to replenish the energy you have used. Eat a high carb meal as soon as you can after getting de-rigged and changed.
I always have atleast 2 Bars in my LG. (I love Pria bars by powerbar. Taste good, give you energy, etc) And I always have 2 Nalgene bottles in the back of my boat. Or if I have a coach, give them to him.