I am a competitive Ironman distance triathlete.  My Ironman races
consist of 10 straight hours of punishment.  The diet for these 10
hours is crucial for success; as well as, what to eat prior to the
race.  I should mention that I do not eat any refined sugars, caffeine
or dairy based products.  I am looking for a detailed hour by hour
nutrition suggestion - I am always looking to improve my methods. 
Last year I used 3 main products from e-caps.com (Perpetuem,
Electrolytes Salt Tabs, & Hammer Gel ? all from e-caps).  ).  I need
to have a clear cut suggestion on what to eat the week prior; as well
as, the day of - it should include calorie suggestions,
supplementation recommendations, protein- carb-fat %'s, salt & fluid
intake, etc.  Ultimately, what nutrition strategy will provide the
best results based on research?