I used to have toast with one cup of black coffee before a ride. I started getting cramps about five miles in and a couple of times it was really bad. I tried getting off the bike and taking a break but once or twice I had to use my get out of jail free card and call my wife. Since then I decided not to eat before my ride and I feel a lot better. I take a granola bar with me and eat a few bits after about 15 miles with no bad side effects . I usually put supplements in my water and have a full glass of water when I wake up so I am well hydrated. Joe. joesvintageroadbikes.wordpress