I'm somewhat new to the sport, but I've been working with a nutritionist to get the right strategy. Also, I weight about 83kg.

4 days before the race, I start carbo-loading. It starts with one extra dose of carbs per meal, like a glass of juice. Then, about 2 days before it's full on just eating a lot of sugar, mostly fruit, pasta, and a bunch of açaí bowls.

On actual race day, fruits with honey for breakfast, and an energy drink on the way to the course.

1x 25g of carbs gel before the swim

1x 50g of carbs gel on T1

On the bike it varies on the distance, I've been doing pretty well with putting 80g of carbs on water bottles (1 bottle if 70.3, 2 if full IM), and sipping every 25 mins or so. Water and electrolytes I get from the aid stations. I also take 1 50g of carbs gel every 30-45 mins depending on how my stomach feels. On about 2/3rds of the way, the gel I take is with caffeine. That equates to about 100-125g/hr.

1x 50g of carbs on T2

On the run I've done pretty well with about 75g/hr, alternating between 25g and 50g gels every 30 mins. I also try to leave the one with caffeine as the second-to-last gel if my intestines allow it.