Vanilla Gu.......... yummy! Gu, or any other gel shot will you give you a quick burst of energy. It won't last long, maybe 20-30 minutes, but you notice it fast. It's easy to carry as a back-up if you run out of energy. It digests easily, also, so if you are feeling shaky, it will help quickly. I keep a couple in my bike bag just in case....... I've never used it in spinning.
I'm with Veronica on Gatorade. I use that more than anything else. It's always worked. I've tried Cytomax and some other replacement-type drinks, and they make me sick. I think you just have to try stuff and find out what works for you. Just make sure you do it before the event you are training for.
So many different energy bars to try out there! Try a bunch and find what you like and can stomach and then buy them by the case. They're cheaper that way.
ragbrai40, HAVE A GREAT TIME ON RAGBRAI! Maybe I will see you there.
If you have questions about the ride, just ask.
Time is a companion that goes with us on a journey. It reminds us to cherish each moment, because it will never come again. What we leave behind is not as important as how we have lived." Captain Jean Luc Picard