in the hot summer this worked best for me

Instant oatmeal with milk, and dried blueberries, cherries and cranberry for sweetness.

A Banana

1/4 cantaloupe or nice slice of watermelon.

If it is a weekend ride of a few miles I add 2 hard boiled eggs, with black pepper and salt.

2 strips of crisp bacon well drained.

You can substitute 2 slices of whole wheat toast with butter and jelly for the oatmeal. There is a Jalapeno Raspberry jelly I love.

I have allergies and often a bit of lung mucus and nasal congestion to get rid of. I have some very hot peanuts that I will eat 2 or 3 before I leave. They drain sinus I never knew I had.

I may cough up some stuff in the first mile if I have not ridden in a while. In the bad season I use antihistamines.

Rod