Sources of good carbs

[Andrea]

Usually if something is high in fiber, it's a safe bet for "good" carbs.
I don't like the whole good carbs/bad carbs notion, though, because sometimes you actually NEED low-fiber, quickly absorbing carbohydrates- like during aerobic workouts lasting longer than 45-60 min (depending on your intensity).
Also, if you are going to have training sessions/races within 24 hours of each other, fast absorbing simple sugars and a little protein (at about a 4:1 ratio) taken in immediately following the initial workout will replenish muscle glycogen much faster than high fiber, slow digesting carbohydrate sources.

I usually go with 2 scoops of powdered Gatorade with 1/2 a scoop of whey protein. It works out to approximately 150 calories from simple carbs and 40 calories from a fast-absorbing protein. I drink it as soon as possible after a race/workout then eat a snack or small meal after about an hour (this is usually between the RR and TT portions of a stage race).