Very difficult to suggest anything because everyone's metabolism is different. I know if I don't have a decent dinner the night before I will be stuffed but I never eat the morning before I ride. Crazy as it sounds after I wake up I might have 2 or 3 cups of coffee with a level teaspoon of honey in them, then I'm off on a 40km loop. If I have breakfast I wouldn't get out the door, I'd be too lethargic, so it's horses for courses.