First time posting in T&N - I know some of this has been covered before, but searching didn't quite cut it for me.
I've been back riding again for just over year or so, most of my rides are ~1.5h in the 20-30m range about 3 times a week. I've tended to push myself fairly hard, always climbing and pushing my speed in the flats - I just recently realized that I was getting the old "ammonia smell in the shower" syndrome that has been posted about before. I used to get this after really intense gym workouts aswell. I know that this is likely due to my body burning protein instead of fat, but it got me thinking about nutrition.
What am I doing currently? I normally just take water with me on a ride since they're not exactly long distance, but today it was pretty warm in the bay area, so I took about half a bottle of gatorade (for carbs - I know its junky) as well as water in an attempt to stay hydrated. I noticed when hammering up a short hill I got the first hint of a cramp at around mile 15, which surprised me - perhaps another sign that I could do better with thinking about nutrition during my rides.
Given that data dump, what would you T&N folks recommend for nutrition either before, during or after a relatively short, but intense ride?