Microwaved instant oatmeal with milk. Usually no more than 1/2 c. of oatmeal. Cup of tea.

For a longer ride, a slice of bread / fresh fruit --in addition to the oatmeal and tea.

Today was strange, I just had my lighter fare, oatmeal, tea. Towards the end of ride, my stomach was growling. Just so strange because I didn't cycle a long distance..only 38 kms. with 3 smallish hills along the way. But I know I'm not as fit at this time of year.