The message we've gotten from the Carmichael Training systems coaches this fall, and the Nancy Clark nutrition books is to eat within 30 minutes after your ride, a lot of carbs and some protein. Your body wants to be refueled right away because it doesn't realize you've stopped exercising. Then you can keep eating later on- lunch or dinner or another snack.

Smoothies are a great way option- fruit, juice and non-fat milk (or soy milk) and some yogurt. I sometimes drink an iced mocha or iced mocha frappucino especially when it is hot out.

My husband adds other stuff, like ice cream to his smoothies... and he adds peanut butter and grape nuts into his smoothies, but I don't want the ice cream calories and I am not tempted by the grape nuts.