What do you eat on the bike?

The February issue of Cyclist has a really decent section on ride fuel - I think I have a spare one at the office.
PM me your address and I'll stick it in the post.

Making flapjacks is pretty easy and probably the bet way to go - using a variety of carbs/fruits/sugars/nuts etc keeps them tasting good and useful.

What distances are you talking about?

Safe cheers! Yeah I was going to start making big batches of them to have ready in the cupboard ready.

At the moment I was doing a 60km and a 40km a week but this week I will be doing two 60km and same again from there on, I don't do mega distances as I'm planning on hitting bournemouth and calshot. I tend to try and average 16/17mph for the most past of the ride but do regular sprints for as long as I can as well as a couple of hills.

This my usual route,http://app.strava.com/activities/39615191