...I agree with that article. Another good resource is a book written by a dietitian named Nancy Clark..here's the link
http://www.amazon.com/gp/product/097...lance&n=283155
As for me, I did my first century last year. For a 2 hr ride, at least an hr before, I have an egg, wheat toast, and 4 oz. choc milk. Then just water the rest of the ride. Anything more than that, I may bring GU or trail mix and use propel instead of water. For the century, we had alot of PBJ, clifbars, GU in the flask, etc. and ate every 2 hrs. I also supplemented the water with Gatorade & added salted nuts to help prevent hyponatremia. If you spread your calories out over the day, including protein each time you eat, you may feel more satisfied and lose the last few pounds, but I would bet as you increase mileage, you will lose it anyway. For recovery, if I don't have something within 30 minutes, my legs are killing me for days, but any protein/carb mix works for me, like again, a PBJ or choc milk...sugar sweetened iced coffee with lots of milk works nicely on those hot rides too.. Good luck!