Diet

Another note for Mr Pastry:

Have you noticed that the classic cycle energy foods are carbs/sugar mixed with fat?

Classic cycle energy foods for cycling at what intensity? I'm obviously wasting my time typing this since you obviously know everything there is to know about nutrition and exercise.

Soreen, Fig Rolls etc.. Can you see that the sugar makes them high energy but the fat makes them slow to digest and a stable source of energy for an activity like cycling?
Yes Doctor Fucking Patronising. But if you actually knew what you were talking about you'd know that fat contains more calories per gram (9kcal/g) compared to carbohydrate (3.75kcal/g). So actually, it's not the sugar that 'makes them high energy'.

Can you imagine the difference between munching on malt loaf during a break and downing a bottle of pop/fruit juice? Both will contain similar amounts of sugar but have different effects.
Wow, thanks for stating the obvious about liquids and solids having different effects. I really couldn't have imagined that.

Seriously though, how can you say a piece of malt loaf of unspecified size and 'a bottle of pop' of unspecified size & unspecified sugar content will contain similar amounts of sugar? That is absolute bollocks mate, you are full of shit. Nobody with any sense would 'down' an entire bottle of pop during a break, but I can't even begin to describe how stupid it is to say someone 'munching on malt loaf' and someone 'downing a bottle of pop' would be getting a similar sugar intake, without any measurements of weight or volume, or knowing the sugar content of a specific drink.

Just for your info, during a race there is no 'break' except for the type of break that involves riding harder than everyone else. You seem to think there is a 'one food fits all' for every type of cycling. You are woefully incorrect.

Malt loaf is fine for long, slow rides, or lower intensity parts of longer races, but like I said before, try eating it while riding as hard and fast as you can for an hour, and see how well you do.