I eat a meal, whatever you like, I like a scrambled egg sandwich for breakfast, about an hour ahead of time. then just before I leave I have a small box of raisins. if it was a small meal (or much over an hour past) then I eat a banana right before leaving. the duration of the ride has something to do with nutrition too. that will hold me for an hour of intense riding. if I go 2 hours w/o more nutrition, then I made a mistake.