Originally Posted by dekindy

Hammer Nutrition has some good information in their booklets. It is probably available on their website but I am not certain so I cannot direct you.

Generally, unless you can eat breakfast at least 3 hours before a ride, you should limit your caloric intake to 200 to 300 calories. Otherwise, you will use up your normal 2-hour energy store in much less time.

Eat a 250-300 calorie Hammer/Clif Bar, etc bar that contains complex carbohydrates and protein when you get up and then a gel right at the start. Then take in 200-300 calories per hour and 20-30 ounces of fluids per hour. These amounts are all your body can process and absorb during hard exercise. The rest will just make you nauseous and/or give you gas. Generally eat solid foods at the beginning of the ride and then switch to gels/liquids.

I have been eating fruit before my evening rides and eat dinner afterward. It has helped tremendously. My neighbor got a new bike and wanted to take a ride late this afternoon. I had not eaten anything since lunch and just drank a small glass of lemonade before going out for a ride. At the end of 23 miles my energy level was starting to fall. I don't have to wonder anymore if the fruit snacks are helping. They are!

BTW, if you are not aware milk is a great recovery drink. Whole choloate milk is the best, then whole, 2%, skim in that order.