I went out riding on Saturday for 2hrs 30 mins and stayed between 65% and 80% of my maximum heart rate. After about 1hr 45 mins I started to fade, or (to use, I believe the technical term) bonk. Not having any food on board I just had to keep riding till I got home, I'm not quiet sure how I managed it as I found it really hard to keep my legs spining. From reading quiet a few books it seems to suggest you take in ~ 400 cals/hour, anything more becomes hard to deal with - too much energy expendid on digestion. What types of food does everyone tend to eat (are some foods better than others? simple carbs or complex? %'age split of Protein, carbs and fats?) on the bike? How much do you eat and how often? Also, do you still have a post ride meal (couple of slice of ham/chicken in brown bread)? And do you also eat dinner after all this? Thanks - I'm in progress (so it seems) of becoming a beefcake!!!