Three days before the event, concentrate on good quality carbohydrate foods. Your main meal of the day should be a pasta-based meal or maybe a jacket potato with good quality protein. The reason for concentrating on carbohydrates a few days before a ride is to top up your body’s glycogen stores so you have adequate energy as you burn those calories. Remember, your body’s most efficient fuel source is glucose broken down from carbohydrate foods.
Depending on how fit you are, during the ride, your stored carbohydrate will be burned at a variable rate; therefore, long distance riding requires a drip-feed of carbohydrate to keep your energy levels up. Good carbohydrate foods to carry include bananas, mixed fruit & nut and flapjacks. A small amount of protein during the ride will slow the rate as which you burn carbohydrate, giving you energy for longer. Always carry a protein bar in your back pocket!
For hydration, make sure you have two bottles; one with pure water, the other with an electrolyte mix. Electrolytes include potassium, sodium, magnesium and calcium. These come in tablet or powder form. For the duration of the ride, you should alternate sipping both bottles.