3 cans of Ensure high protein formulation. You can easily survive 30 miles on that.
I've had days where I get stuck in meetings though lunch and I live on a bottle of Accelerade and a gel for breakfast, and a Clif bar for lunch... 25 - 30 miles for my round trip.
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"I feel like my world was classier before I found cyclocross."
- Mandi M.