Almost all of my rides begin between 4:15 & 5:30 AM, but the duration of the ride dictates what I eat.
*1-2 hour rides: either nothing or just coffee
*3-7 hour rides (Saturday’s): one serving of either oatmeal (no sugar, just a little salt) or one serving of quinoa with 1 full egg and 1-2 egg whites. And coffee!
* This morning (Saturday) I tried my quick hiking Breakfast of 8oz almond milk, 0.5 cup of raw oatmeal, 0.25 cup of chia seeds, one serving of vanilla protein powder. It all goes in a cup the night before in the refrigerator. It has a tapioca pudding consistency the next morning. It was quite satisfying in taste and for the ride.
NOTE: my Saturday morning breakfast is usually eaten about an hour before I ride, sometimes 90 minutes before.