Night before - normal meal, definitely with meat and a carb - probably rice as I"m still not a big fan of rice pasta!

Morning of - usual breakfast: egg with avacado and goat cheese, and maybe a slice of gluten free toast. I've tried to ride after a gluten free waffle breakfast, but it doesn't sit well for me. Protein needed says stomach.

During - a cliff shot block or two every 30-50 minutes, and lots of water. On a supported ride a half banana seemed to work. I would like to try the seasoned potatoes, but i'm wondering if they can be done without the olive oil - not sure how that would sit....

After - my favourite: a nuked potato with chopped up meat, chopped vegetables and soy cheese melted. Protein, carbs, vegetables and easy. If the veggies and meat are chopped in advance and the ride ends at your door, you can easily be eating within 30 minutes of stopping for ideal metabolization. Sushi works too.

Interestingly enough, the next day of eating is really determined by the type of ride too. I snack all day at work (about 5 servings of veggies, 2 servings of fruit and 3 servings of processed snack (baked snap peas and pieces of dark chocolate), not counting my medium-sized lunch. The day after a heavy ride I can't seem to stop eating, and will tear through the veggies and healthy stuff and move on to the less healthy stuff pretty quickly. It doesn't seem to matter if the heavy ride was long (50km), hard (3000+ ft of elevation) or max effort (25 minutes of time trial).

Experiment for yourself. What works for a short to medium ride may well work on a longer ride, with just a bit more and a bit more frequent. And very likely, if it doesn't work for a short ride it won't work for a long ride.

And be gentle on your digestive system. It's really important! If it gets messed up enough it can affect the rest of you in ways you may have never imagined. So listen and be nice to yourself.

You'll figure it out!

Hugs and butterflies,
~T~