I am planning on a metric on one Sunday, followed the following Sunday by my first ever century (goal sub 6.5 of travel).
So far, I have about 2200 miles this year, probably at 2500 or more by the century combos. I do about 125-150 per week, usually a 40+ ride and several around 30.
I have done several metrics this year with no real problems. On occasion, on shorter rides (probably a coincidence), I've suffered from stomach cramps along the way. My typical pre-ride meal for the metrics is pasta the night before, and pasta, a bagel, a banana, and some or all of a Clif Bar or fig newtons in the morning before the ride. I am not into high tech foods and was hoping for some real food suggestions. I do occasionally carry 3/1 ratio gatorade/water drink.
I would like a good plan for recovery, riding and preparation between the two long rides. Is it a big enough gap I don't have anything to worry about, given my normal weekly mileage? Also, what might be the source of the cramps? Too much water, too little water? What diet do you recommend for the week in between, and what should my during the ride diet be? I am assuming I should get about 250-300 calories per hour.