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If you start eating early enough, fats can also be great to incorporate into your endurance foods. I can't remember her name, but this female triathlete who either won or did very well at the Alpe d'Huez triathlon some years back swore by macadamias.
Though many would still argue that it's not as effective as carbs.
Machine
hippy
@Machine thanks for the science jabber. Quite interesting actually, and I never realised that Ironmen get so little carb from food. Though I guess your guts are all over the shop doing something like that so liquid is easiest (plus the sweat effect obv).
I probably need to bite the bullet and start using drink mixes for long rides, I don't know why i'm so anti. So, @TooTallTim and @skinny, do you just get unflavoured powder (like this http://www.myprotein.com/sports-nutrition/maltodextrin/10530114.html) and then just bang in some squash or an electrolyte for flavour?
And @Scilly.Suffolk regarding home made foods, i didn't really mean it doesn't work, but perhaps that it doesn't work fast enough - for example i have made these https://www.youtube.com/watch?v=7kgzmFCgLac
They are the most absurdly tasty things in the world, but are more fatty than carb (lots of nuts) and maybe don't give a quick enoguh hit.