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@2Squeak
over complex for a diet this science stuff..advice from 2 sources was (nutrionist and wolves sports science fellow)
long day in the saddle, extra meal a day, complex carbs 2-3 days before hand. Breakfast beans on Toast with half a pint of water, snacks, oatmeal bars,flapjacks, jaffa cakes. 15 mins after ride gummy sweets or jaffa cakes, with in 2 hours post ride scrambled eggs on toast, regulary sipping on water through out the day but dont go ott.
I also like pears...and bananas.
i done the Dyfi Enduro on that diet 2 years ago, i was fine.
Another person thought he would be ok on just a carb drink and did not ride a bike off road for 6 months. Destroyed him.
Sod the science, just good food that keeps the legs spinning.