How do you eat? After a three year hiatus I'm back on the bike for about 25-30 miles a day, 7 a week. I don't have much muscle soreness afterwards but am pretty slow and worthless for the rest of the day after my morning ride. I imagine I'm not recovering right.
I eat about 400 kcal an hour or two before riding, for breakfast. Typically fruit. Lately I've noticed my speed dropping a lot about an hour into my ride. I don't eat while riding (merits debatable on such a short spurt, I prefer to keep spinning), and I don't use energy supplements. I've tried no carbs upon recovery, lots of carbs upon recovery, to about the same effect - I'm pretty sluggish for the rest of the day. What sort of diet do you eat that keeps you energized throughout the day after a hard ride?