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@Perks
im doing a four hour ride this morning and eating now to get ready.
2-3 hours before no later:
Bowl of porridge with honey
Banana 20 mins later
Tesco cereal bar 20 mins later
two cups of tea
On the ride
1 large bottle of sis carb drink mixed strong,drink every 20 mins
2 gels
I banana
2 Sis carb bars
I eat or drink at least every 20 minutes on the ride ,gorging when you feel thirsty or hungry doesnt work eat little and often
One part people overlook is recovery,as soon as I get home I put something warm on straight away and never sit in damp clothes and have recovery drink ,you can use anything protein based from bodybuilding stuff to bike shop stuff it all works.The hour after the ride is the most important to get re fueled.
HTH
ps Pista kept wanting to stop at Maccdy D drive throughs when he came out with me dont listen to him :)