Wow! Somebody who keeps the same hours as me!

This is paraphrased from The Complete Book of Long Distance Cycling

Carb load 2 - 3 days prior to The Big One 70/20/10 (cho/fat/pro)

"It's important to replenish liver glycogen before an early morning event. The liver relies on frequent meals to stay tanked up. If you don't eat for 6 or more hours prior to riding, you could experience a premature lowering of blood glucose once you begin...a low fat meal containing 75 - 150 grams of carbs eaten about 2 -3 hours before an event, helps ensure adequate levels of liver glycogen and blood glucose."

The examples they give are 2 slices of whole wheat toast with a banana or a couple of cans of a nutritional liquid meal like Ensure or Boost.

No more than 1gram/4kcal per pound of body weight if you will finish eating just 1 hour before riding.

I like sliced banana on whole wheat with p.nut butter and honey.
I also like pinhead oatmeal with raisins, peanut butter and a banana mixed in while cooking. mmm-mmm!