2 oz of tailwind mandarin orange every other mile, Ucan strawberry banana at 10k, Maurten caf 100 at 20k and 30k, Ucan again at 35k
Easiest marathon you will ever run.
For the tri, if it is olympic or a sprint it's Maurten 100 caf fifteen minutes before I dive in then chugging Maurten 320 caf with water and a Nuun tab thrown in. If it's a half or full then I have a whole seperate thread to get you to Kona/Nice.
ETA: Always, ALWAYS, a beer and slice of cheese pizza after. Carbs and carbonation are the lifeblood of recovery.