I need a basic nutrition plan
I need a plan for my long ride days.
My long ride is 20 miles on my mtn. bike all on flat technical single track. Usually it takes me 1:45 or so for an avg. of 11.5-12mph.
Currently I drink about 20 oz. of water before I leave and drink 2 large water bottles of water with a little Gatoraide powder thrown in. When I get home...Ummmmmm....well, I dont do much. I've tried the chocolate milk thing and I do feel good when I do it but its not always available.
What would you suggest pre, during and post?