Quote Originally Posted by CorsairMac
Clif bars and others also make a goo type replacement that has caffeine in it so you don't have to try and throw back a pop to make sure you get your daily fix!
What she said! I find that Coke causes for me a condition I affectionately refer to as "bubble gut". I, too, am a slave to caffeine, so I make sure I get some coffee/black tea/green tea in the morning. It doesn't take much to keep the headache at bay. One cup of tea can do it. Barring getting your dose in (7 am start, anyone?), those caffeine enhanced goo packs come in mighty handy. They can also give a much needed boost on the last leg of a long ride.

As for menu, I make sure to eat a protein breakfast at least 45 minutes before a morning ride. Breakfast taco with egg, bacon if we have it, cheese. As an example, I went 50 miles yesterday on one taco (no meat), 3 goo packs, one Luna bar and most of a bottle of full-strength Gatorade. I was hungry at the end, but not famished. Also ended just before lunch time, so it was a time-appropriate hunger.

Your ride menu does sound meager. Oranges are good for hydration, but don't have a lot of calories. I'd consider them more of a drink on a bike ride. You went 40 miles with no electrolyte replacement. I believe the guideline is replace electrolytes if activity is over an hour. It's amazing how something that tastes icky off the bike can have the greatest flavor ever after pedalling for 20 miles, with 40 more to go. Your body knows what it needs.

A big help for me is being able to eat a goo pack without getting off the bike. I have a quick metabolism (though it seems to be slowing as I press on through my 30's ) and need to replenish often. If I waited for a rest stop on a club ride... well, I wouldn't make it to the rest stop, having fallen over, twitching in some hypo-glycemic shock.

You've gotten some great feedback here! Try different things and you'll have your own personal formula before long!!!