this really depends on the individual metabolism. I am still trying too at least maintain my big weight loss and possibly lose a bit more so I routinely keep myself at a 500 calorie deficit. That being so, I know that I burn about 20 calories a mile and so adjust my snacking so that I don't take in much druing the ride. I start out with steel cut oatmeal and skim milk along with a cup of coffee. If I start to feel hungry I stop and get a piece of fruit, usually a banana, and after that I rely on a mini cliff bar or gu unless I go by a gas station or mini mart and find another piece of fruit. I also keep myself filled up with water or FRS. This allows me to do centuries, and also get through hot weather without feeling exhausted or drained. I do also make a point of eating and drinking as well as a latte or iced cappucinno within an hour of the ride.

marni