Originally Posted by
sprince
On the other end for 100% efforts such as intervals or weight training, ideally you would eat an hour before, then immediately after (90% protein, 10% complex carbs).
Ignore this advice. The absolute last thing you want to do before a hard, high intensity interval workout is eat 1 hr before. You can get away with eating close to ride time for a low to moderate ride but for high intensity work it's unnecessary and you'll cause yourself undue suffering.
Also, ignore the 90% protein after a ride when you're looking to primarily replenish carbs. This is optimized with a 4:1 ratio of carbs : protein.