Like a lot of you on this forum, I am progressing and feeling pretty good about it. One thing I am working on is my diet because I still fell really tired after long or intense rides.
This is honestly what I eat. I need to make changes to my diet, but I can't decide which products (Hammer, GU, Carbo-pro, etc.,) to buy because they are really expensive and promise the same thing.
Before ride: I usually eat whatever we have in the fridge, I don't put a lot of though into it.
During ride: Water with FRS powder drink mixed in; Lara or Powerbar about half-way in
After ride: Whatever in can find. I was eating Chipotle burritos (close to my house), but lately a protein shake with bananas, protein powder, yogurt, soy milk, blueberries.
I'm not sure if there are different types of FRS powder, but the one I looked up had 10 calories in 1 serving. If this is what you're mixing into your bottles, you're probably (edit: not) getting enough calories for long rides.
I usually eat plain Cheerios or oatmeal for breakfast. Maybe some yogurt or fruit too if I'm hungry.
For rides under 2 hrs, you don't really need anything during the ride besides water. For rides over 2 hours, I mix 250-300 calories per hour worth of stuff into my water bottles. I've read that this is the max rate at which calories can be absorbed. The "stuff" I mix in is primarily maltodextrin, but lately I've been using Twinlab Ultra Fuel. It is mainly malto but with simple carbs as well. This mixture supposedly slightly increases the rate at which the carbs can be absorbed by the body ( I haven't researched this much, but read that one study confirmed it).
Post ride I drink a 300-400ish calorie carb / protein shake. Within the next few hours I eat something, but nothing in particular. I generally eat as much as I want after a long ride, but I try to keep it reasonable.