Here's a great article from NYtimes
not sure if it answers any of your questions
http://www.nytimes.com/2008/06/05/he...on&oref=slogin

but - i find for myself, eating too many carbs, is actually bad for my performance. I perfer more protein, and you know what, thats ok - because nutrition is very personal/genetic.

On a ride, i bring a banana, dried fruit and nuts (i am going to experiment with making this into a "mash" to make it more portable!). I bring an emergency granola bar (i admit they are easy), but i have brough my own "energy muffins" and they worked great.

pre-race i like egg, veg sausage, toast and 1/2 a banana.

but this may not work for you...

just because something is "normal" doesn't mean its normal for you. My friends who ride, eat and eat and eat, stay tiny and ride strong. I ate like them, suffered and stayed heavier. I'm eating a far more restricted diet, lost weight and i am riding stronger than i ever have. this is what i have found works for me.

good luck!!