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@lae
1/3 fruit juice 2/3 water for a drink. I always eat a banana or flapjack on my normal 25 mile route (1500ft climbing and a couple of 10% hills is enough for a fairly unfit cyclist like me - does that sound about right or does it sound really easy?), glass of milk when I get home.
When I lived in York, the valley to the north was so flat that I'd ride 70 miles on water and chips from the pub. If I had a geared bike it would've been a better workout, but 66" forces you to relax.