For recovery after a long ride I eat a banana and yogurt- and sometimes make it a shake with vanilla soy drink.

While riding, I'll take a mixture of trail mix and almonds,(the low salt variety), a banana to ward off cramping, a payday bar if it's hot and I'm sweating a lot- and my current fav energy bar Pria chocolate and peanut butter. It's supposed to be made by Power bar, and is supposedly made for women- high calcium yadda yadda- sort of like a Luna bar, which I've never seen up here in my corner of the Great White North!

Kimba