Diet

I was never really talking specifically about racing. Was trying more so to stick to the broader scope of the thread.

So when you said

my basic point was to be cautious of high GI carbs, or large intake of any carbs during sports activities.
you didn't actually mean 'during sports activities'. Ok. That's fine.

But just for the record, if I was going to "ride hard and fast for an hour" or run etc... I would exactly be scoffing a hefty meal of fat, protein and complex carbs. Id actually find malt loaf too sugary. Thats what works for me.
DURING the ride? Good luck to you.

Or have you changed your tune and are you now talking about four hours beforehand?