Nutrition on the road - What, How and Why?

Eat a couple of hours before and don't overeat. Just enjoy a big meal.

What do you usually eat on your longer rides and how long are they?

I generally try to do like a 50 mile day on a weekend but it's usually like 3-4 rides with breaks so I will cycle like streatham to wood green and meet with a friend then cycle back down to camden and mooch about the market for a bit then into central or east and stop for a burger and eventually get home. Or similar with the st pauls rides and supermarket after to add a bunch of miles, the average mon-fri is like 6 miles/25min each way to work and back and then another 5-20miles on top for shops to get dinner and stuff slacking last week tho so near shops after work. Mostly a few oaty cereal bars in the way of sports food, decathlon ones mostly and sometimes flapjacks or a powerbar. Never had any gels or shot blocks but I'm feeling like they could help.

I was thinking a curry before which I tend to have more rice and bread anyways, would be the same order as normal. I'm guessing takeaway delivered will be better than cycling to the place to eat to give an hour or two gap.

After that the market for sports food is huge and I can't separate hype from help. I'm thinking a 3 pack of powerbars and some cola gels from decathlon then some chocolate flavour gels(ote? sis? someone?) and a pack of lucozade tablet things just incase. Sounds like lots but it's about what the triathlon/race packs include and won't take up much room in my bag. For drinks will have some sis tablets or nuun.

Will probably have some more regular food too like a chorizo, bag of crisps and a meaty bagel or something or just hope I see some warm food stops.

If you think you don't drink enough during the day slowly build up over the course of a week. Downing 2 litres of Evian the morning before will do nothing to help.

It was an issue in the past but I'm totally pissing clear like all the time now.