For group rides of 50-70 miles it has been an evolution from nothing, to an energy bar, to 4 eggs and two pieces of whole wheat toast slathered with smashed avocado and a banana on the side at least an hour prior to the ride. Couple that with two cups of strong black coffee. If I don't eat at least a few eggs and some toast before a ride, then I don't ride all that well with the fast guys.

This puts a combination of complete proteins, healthy fats, slow metabolism carbs, quick metabolism carbs, vitamins and a large amount of electrolytes into my system. It's a good hour to 90 mins at high intensity before I need a gel or energy bar. I usually don't get that power drain feeling after 3 hours of riding anymore thanks to having a diversity of real food in my system. Helps me attain that fleeting 'I could ride all day' feeling.

I know a lot of guys that can't eat like before a ride because it would make them sick; eat what makes you feel great and gives you energy in the morning. Preferrably foods that are low in inflammatory properties.