Hey, I developed an Oly nutrition plan with a sports dietitian, and it worked well. For what it may or may not be worth for you, here it is:

Breakfast when I first get up: low fat yogurt, some kind of toast with peanut butter.

One bottle of Perpetuum on the bike (two scoops, rest water).

Take a gel with me on the run.

The bottle of Perpetuum is the nutritional lifesaver for me, since it's liquid (don't like having solid food in my stomach on a run), and I can drink it all on the bike, and not eat on the run. I haven't used the gel yet but like to have it in case I need it.

Otherwise, I drink as much water as I can find in between and at water stations. I don't drink sports drink at those stations. I know my stomach can handle Perpetuum.