What do you eat on the bike?

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

I'm very similar to you then mate. Taking on enough fluids is the biggest challenge for me. Its a lot better in the winter though.