Before a race or long weekend ride, I have 3/4 cup of dry oatmeal, cooked, with butter, brown sugar, and crasins/raisins and two cups of coffee.
I don't eat before my commute, but that lasts only an hour or so. Also, my group rides or races tend to be later in the day by at least a couple hours.
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Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --
the tiniest sprinter