Food
- 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