I've had a lot of success making sure I get protein and fat into me before a long ride, along with some complex carbs. This usually takes the form of breakfast taco (one scrambled egg, some grated cheese, rolled up in a tortilla). One of these, a bar (usually Clif or Luna) and two goo packs are what I require to keep up with the club on hilly 50-60 mile rides at approx. 16mph average. A recovery drink at the end, like Endurox, takes care of the ravishing munchies post-ride. That way, I don't devour an entire bag of tortilla chips .

Well, that's my long-ish ride diet, though after reading a lot of posts here, I am beginning to think I am a bit of a metabolic freak . Useful are the general ideas of protein pre-ride, no skimping on eating during the ride, and a smart balance of protein and carbs during that important 30 min. post-ride window.