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Generally you should consume 250-300 calories per hour while on the bike, so as to replace about half of what you're burning.

The trend now seems to moving back towards "real" food on the bike, as opposed to energy bars and gels. Stuff like sandwiches, fruit, bagels, etc. PBnJ on whole wheat bread is a good combo.

For my last big ride, I took along 3 "power protein" bagels from Einstein Bagels. They're loaded with carbs, protein, and whole grains, so they're good for long-term fueling up on the bike.

But I also like Clif's Shot Bloks for a quick energy hit, especially the bloks with caffeine.

As for a drink, I usually just drink water enhanced with Naan tablets. The Nanns are low in sugar, so they sit fairly easily in my stomach.

The one food I've had trouble with is Clif's Builder's protein bars. I stopped eating them after rides because they didn't sit well with me.

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