I guess what i need to know is not what to eat, but if eating is necassary.
7 hours sleep, then breakfast, then an hour bike ride. 25k. 70-85% max heart rate most of the ride i would imagine, with a few hill climbs where i hit 95%. When i wore my hrm one day it said 660 calories burrned.
Do i actually need to eat to refuel, or will that happen on its own with a snack (banana) at coffee break, subway 6" sub at lunch, granola bar at afternoon coffee.
Does one need to eat immediatly after a ride to stop muscles from being disasembled to replenish burned glycogen? Seems a lot of people dont eat immediatly after and they havnt turned into jelly on bones.
I know that up to an hour after exercise is 'best' time to replenish, but is a normal work day with lunch sufficient ? I dont want to pay for, nor eat extra calories i dont need, if not necassary.