Aim to have your breakfast 90-120 minutes before you start riding. Porridge is the perfect pre-ride breakfast but, for longer rides, an additional 2-3 egg omelette will give you some more slow release energy. Many cyclists canít function without coffee, but ensure you keep hydrated and sip at 500 ml of water or isotonic sports drink in the time leading up to your ride. Also, during the ride, one of the easiest ways to optimize your carbohydrate intake is to drink plain water while you're eating carbohydrate-rich foods such as energy bars
and gels, and then drink a sports drink by itself later.