What do yall consume pre/during/post ride? Usually I only take water and a Clif bar and gel blocks on a ride. But lately I've taken the advice of my friend who is both a pharmacist (do you Europeans call him a chemist?) and an endurance athlete: Making my own rehydration fluid, similar to Gatorade, but with more potassium and no sugar. Simple recipe is 1/2 tsp (~2ml?) of salt, 1/3 tsp (~1.5ml?) of potassium chloride (sold as "No Salt" sodium alternative here) and 1L (or 1 water bottle) water. You can use sugar too if you like 2.25 tsp(11ml). I don't. It's taste is very neutral, barely salty. Goes down easier than glugging water. Almost like my body is hungry for it, absorbs it quick. Hard to describe. He actually based it on Pedialyte, which is for helping dehydrated infants, but too expensive to buy as a sports drink. Pre-ride, usually coffee, bowl of plain oatmeal and a couple of fig-bars. Post ride, a smoothie of almond milk, banana, peanut butter, whey protein powder, chocolate breakfast powder (Carnation Instant Breakfast). And then I also eat whatever real food I can scrounge up. But getting that protein/carb shake as soon as possible post-ride is good for recovery.