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@dancing james
i am the opposite to mrsmyth
am naturally fat and have a lot of energy reserves built in. its crucial for me that i get into fat burning and stay there. for me a slow release carb such as porridge for breakfast is essential, and then little bits of mule bar or similar during the ride
being a man who sweats a lot i use nuun or similar in my water bottle to ensure that i get to replace the lost salts but not a dose of sugar
if i have simple sugars i tend to get an energy spike, continue to burn sugars, run out of glycogen and then bonk
i do agree that its better to eat on the bike than to stop to eat