Rowan and I rode a 200 km on Sunday (actually 215 km) and this is what worked for me ...

A large slice of banana bread and a banana for breakfast.
A 180 cal granola bar and a banana at the 54 km point.
Two small lemon tarts at the 107 km point.
Two citrus-cream ice bars (Splice and a mango bar) with 54 km to go.

Plus coke at each stop.
Plus 4 Anzac biscuits.
Plus several raspberry gummy lollies ... quite a few of these, actually.

It's possible we could have added a bag of potato chips to that because it was really hot, but we had quite a few electrolyte tablets, so we were probably OK. Only a hint of cramping toward the end.


And a bowl of chicken oriental noodles plus some cashews really hit the spot at the end of the ride.
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