wow all this info sure helps... But can any one give me some specific ideas as for what to eat before, during and after cycling. When I go for a ride I will go for about 20 miles and it takes me about two hours. In the morning I will eat a bowl of whole grain cearl and when I get home a salad with either tuna, or turkey (I use olive oil and red wine vinegar as a dressing). Then a couple of hours later I will eat a banana to hold me until dinner. I have not lost any weight and could stand to loose about 20 pounds (I am 46 5 feet and weigh 140). So any ideas of what to eat before during and after would be a great starting point for me.
thanks for all the info!