Quick Tip:  Eat for the Long Haul. Getting itchy for the first long training rides of the season? It's nearly that time. Nutrition is a key to success on any long ride, and we recommend an eating pattern adapted from the teachings of legendary road coach Eddie Borysewicz. Early in the ride, eat items high in fat and protein, such as sandwiches made with peanut butter, cream cheese or turkey with cheese. These foods digest and release energy gradually. In mid ride, nibble complex-carbohydrate foods such as fruit, energy bars or cookies. These foods supply energy faster. In the last 75 minutes or so, switch to energy gel. Solid food at this point probably won't digest quickly enough to help you in the final miles. Gel gets into your system right away. Sip sports drink and water throughout the ride to aid digestion and stay hydrated.