Originally Posted by
PeteHski
One thing to avoid is taking on simple carbs in the hour before starting your workout as that will trigger a spike and subsequent dip in your blood sugar when you least want it. So either eat 3 hours before, so that your blood sugar has returned to fasted level or take on the carbs once you are warmed up during your workout. On a long ride I usually start fuelling after about 30-45 mins on the bike if I need more energy for later in the ride.
I find this to be a challenge because most of my serious endurance rides begin early in the morning. Usually I can only manage an hour between breakfast and getting on the bike. For example, waking at 5:30 AM and eating immediately, getting on the bike at 7. My standard breakfast includes complex carbs and protein.