I've been doing part of my rides on liquids. I eat solid carbs/proteins the eve before a long ride though. I have been drinking for breakfast 2-3 glasses of fruit smoothies with bananas as the main ingredient. I also take a couple of potassium and magnesium pills. Then during the ride, a combination of water, gatorade, clif bar and more potassium/magnesium pills. I don't know about you guys, but it hasn't been easy to make smoothies or drinks that contain a mix of carbs/protein to last (taste good!) in warmer weather. So, more fresh smoothie upon return home, lots of water, followed by a solid meal and more water. The more important thing I am learning is to keep repleneshing my electrolytes on long rides. The moment one bonks/cramps, one needs to reevaluate what one has been doing in regard to nutrition and/or training.