Originally Posted by Johnnys Zoo
I would like to preface by saying that, you can find any variation, of any theory, if you look hard enough.
Most athletes find their own proper diet, over a course of training, reading, and experimenting. Everyone I have ever worked with is different.
There is even an 'eat nothing philosopy'. Something to do with building your tolerances to metabolites, by 'training empty.' I would not recommend this one.
However, you will find there is a training effect. The more effectively you train, the less you will require to sustain you through a ride. This may be mildly confusing because, as your body adapts, your overall daily intake of calories may increase. Basically, your machine is becoming more effecient.
Caffeine. As a coffee drinker myself, I rarely start my day without a mug. I offset the coffee with an equal amount of water or juice.
Fat soluble foods. Generally, I avoid them before a hard ride. If you choose to do the sausage, bacon, and gravy, it takes longer to break down. If you eat like this, directly before a ride, you won't have a good day. It simply pulls your blood concentration to your digestive system, and away from your muscles, heart, and lungs. Sometimes I partake in these foods, if I know, the ride is several hours off. I do like my eggs scambled, if I need some protein to stick with me a while, before a long ride or a race.
Water soluable foods. These are the most easily broken down. These foods are good to eat basically anytime as it takes shorter time to enter your system. Fruits...especially lots of Bananas are a staple of my training and race diet.
Carbos. Yeah, call me old school if you want, I'm a firm believer in carbo's and carbo loading. Pasta and Pancakes, I like bagels too. Juice.
Calcium. Yeah this is good too. Necessary for proper muscle contraction. So, drink yer milk, and spread on the cream cheese. Yogurt.
Water. Yes hydrate or die. But, watch this, over and under hydation can have ill effects. Under hydation is obvious, right? Well, too much can flush your electrolyes out, delaying recovery, giving ya the squirts....etc.
So, just a few tips from a one armed bandit.
My suggestion is to start out with a light meal pre-ride. Take something with you. A couple of granola bars for example. If you even feel like you might bonk, Stop. Eat and drink, note your time. I read some where that at race pace for conditioned athletes to take a couple of sips every eight minutes.
REMEMBER...Recovery is every bit, and maybe more important, than pre-ride. Do not neglect this! Because you want to ride tomorrow right?