What do you eat?
 

lets say you got a 3-5hr XC ride tomorrow. What would you eat the night before?

I like the Kashi cereals. The "Go Lean Crunch" is my personal favorite, but the more bland less calorie "Good Friends" and "Good Friends with Raisins" have more carbs per serving. Excellent fuel source for the night before/morning of. Use caution, both are high fiber.

Vegetables keep my motor running.

:beer:

I second the vegetable and cereal ideas. Stay away from meats and dairy. :)

What about pasta? i hear that people like to carbo load before cardio intesnse activites.

I've always heard that you should eat pasta too the night before. When I was a swimmer, my coach used to tell us this.

I've done pasta the night before - simple tomato sauce. Then in the a.m. a couple good size bowls of raisin bran. Good carbs, potassium and magnesium there.

I would not change your current diet just to compete. Your body stands a good chance not to process a sudden change before exertion. Of course I never alter my diet and have not for years. I do not race but instead do marathon rides. For this I usually and have always perscribed to how racers like Stamstad and Norwil eat during races.