Quote Originally Posted by BabyBlueNTulsa View Post
All your advise sounds great! I REALLY appreciate this support! The getting-to-bed early thing I'm sure will help. Eating lots... okay... but what do I eat? I'm talking meals off the bike (before and after/inbetween days). I assume I shouldn't just eat anything and call it good. hamburger/fries count? Should I go to Olive Garden or something? buttermilk pancakes in the am? Triple egg omlette? I know I need to make sure to get good protein after the ride and quick access fuel the morning of... nothing heavy. yes?
I have a couple tried-and-true pre-bike meals I tend to eat: Oatmeal and oatmeal pancakes. The recipes are here. I'll eat these 30 minutes to 1 hour before riding, and they'll keep me kicking for a long time. For on-bike food, I carry only regular water and drink it every 15 minutes or so if I remember; I also carry Luna or Clif bars and eat one every 15 to 25 miles and on rides over about 65 miles I carry a banana and eat that, too. I also recommend, if you can stand them, Fig Newtons for good instant on-bike energy.

The night before a big ride I'll try to eat pasta or potatoes, but without too much grease or fat. Afterwards I focus on getting protein in any form within about 20 minutes of getting off my bike -- I really like a toasted bagel sandwich with lots of sliced deli turkey, cheese, cream cheese, pickles, and a good serving of spinach (it's a very thick sandwich by the end, but oh so good). Some people also drink chocolate milk or have ice cream right off the bike. I don't know how much you need fancy, expensive energy/protein foods; they'll certainly work, but my sense is that eating normal foods in a conscientious way will get you the same benefit for cheaper (I say that, but Luna and Clif bars are expensive... I'm experimenting with different oatmeal cookie recipes to try to find a good replacement).

Anyway, those are some of my specific food suggestions. Listen to your body, but remember right off a long ride you'll probably crave fast food or something really unhealthy, and it's important to focus on getting protein and carbs without a ton of fat right then.