I recently rode 67 miles to celebrate my 67th birthday. This was twice as long as my longest ride to date, and it's clear that I screwed up re nutrition. I ate well the night before, but all I took with me was an apple and a banana. I drank lots of water (there were plenty of opportunities to refill my bottles), and the southern California weather was pleasant. But I nearly bonked during the last ten miles from, I suspect, lack of nutrition. And that night I had terrible leg cramps which kept me from sleeping.
Any advice re what food to take on a similar ride will be welcome, but I've found a couple of helpful resources about nutrition, including the book "Bike for Life." But I'm really concerned about how to prevent a recurrence of post-ride cramps of this severity. Help, please?
Happy New Year to all,