steel cut oats with chia seeds, almonds, milk and raisins 1 hour before i ride. lots of water with some type of gatorade, tailwind or the like in one bottle. at about mile 60 i find some type of salty/fat (piece of pizza or chickfilet sandwich) gets me the last 40 miles strong. amount of water/sportsdrink depends on ambient temperature. I can drink 6-8 bottles on a long ride in hot humid conditions......and never pee.
what is the yellow muck on the plate?