It often depends on what sort of ride I am doing. If its a fairly easy pace then something like a nakd bar, and a banana will do every half hour or so. In terms of nutrition I tend to go by the rule of your body weight in kg per hour as how many carbs that I will need. Although if the pace is harder, your body needs more. This is just a general rule as I know many cyclists who will have far less and some who will have more. As I don't tend to stop when I am cycling fast, I need something that is portable and also easy to digest. This has been somewhat of trail and error. But my favourite things to eat mid ride are:
Yep, sweets. They are easy to digest, soft to chew give you a much needed sugar boost. Although not the most healthiest, .when your burning 500 plus calories an hour you need carbs and you need them quick:p
I find that some cereal bars will give me stomach cramps, especially if the pace is intense. However some of my favourite bars are as follows:
I like the Trek bars towards the end of a ride as they contain 11 grams of protein, so you can start the recovery process on the bike.
I have also been experimenting with energy gels. Some don't tend to agree with me, and I also don't like the taste of many of them. But so far I have found the Torq and GU energy gels to be the best, and I swear they help me with all the hills around Devon.
(Last long ride)
The next thing that I will be trying out will be some carbohydrate drinks, as when I don't get a chance to eat or if the intensity is too high they are the easiest things to get fuel to your body.
It has taken me a long time to realise how important nutrition is, and more importantly that it really does make a difference to your rides. However its not just what you eat on the bike, but also what you eat after that is doubly important. I will do another post on refuelling. My speeds are best they have ever been, and I guess I learnt the hard way about what not properly fuelling your body can do, hence a stress fracture!!!
If you exercise more than an hour, what are your favourite carbs? (i've had many bad experiences with dried fruit, more so in running though)
Any foods you stay away from?