• Before ride (> 60 miles): protein shake made with soya milk
  • During ride: bagel or pita sandwiches, soya milk, fig bars, cereal or snack bars
  • In an emergency
    • chocolate bars e.g. Snickers and Peanut Butter Cups
    • chocolate soya milk
    • chocolate milk
  • After ride: high iron cereal with soya milk, protein shake and tart fruit especially pineapple tidbits
  • I no longer eat, energy gels, energy bars or energy drinks. They're expensive and I prefer regular food