On rides an hour or less 1 Carb Boom gel right before the ride and 1 bottle of water. For the longer rides I alternate 1 bottle of Power Bar Endurance drink mix and then one bottle of water. I'll have a Carb Boom Gel every hour to hour and a half. I bring Fig Newtons and eat one when I hit red lights. Once in a while I'll have a Cliff Bar, I usually save that for after the ride, then I eat anything in sight . I also use the Power Bar Recovery drink mix, I don't really know if it helps much, but it doesn't seem to hurt.