I try to eat about 200 to 250 calories per hour during the ride, usually stop for about a 5 minute snack every hour to hour and a half for that snack. It usually consists of half a sandwich or half a power bar or a full granola bar during that 5 minute break. And an occasional ice cream bar at a convenience store is nice too. Before I start in the morning I have some breakfast, mostly carbohydrates, often in the 40 to 50 grams of carbs range for the breakfast. I try to eat a high protein meal for supper that may also have a lot of fats. But the breakfast is best without too much fat, as fats will slow me down in the morning.

But, I have toured with friends that want to have a big breakfast, then a big lunch, then a big supper with no snacks or stops in between. I have trouble having a big lunch and going out and putting out a high output ride all afternoon, everybody is different.

I also have toured with people that will start out in the morning with literally no food or drink at all, I must at least have some coffee in the morning. And I carry a pint thermos of coffee on tours, it usually lasts until mid morning.

3 or 4 day trips are not much, you can get it badly wrong and still get home on time. Eventually you figure out what works for you. It is the week after week kinds of trips where you fall into a routine and that routine has to be one that works for you.

Bring a box of a half dozen granola bars in addition to your other foods for those 3 to 4 day trips, then if you planned badly you still have that as a fall back for some quick calories.