Depends on my mood, some days I can do 100 miles on a bag of jelly babies, 750ml of water and an espresso half way round. Other day’s I’ll eat everything in sight. I’ve tried most things and here’s my conclusion:
*Eat whatever you crave, forcing yourself to eat gells when you want fig rolls is counter productive.
*4:1 or similar is like rocket fuel on fast rides, really good if I’m feeling unfit and/or going out with a faster group
*soft fruits like peaches, bannana’s, pears etc especialy on road rides where you can plan to pass through a market to get them fresh and ripe rather than supermarket ‘ripen at home’.
*gells work well, although I prefer them to live in the bottom of my camelpack as an emergency ration rather than any planned strategy, OK on long 40+ mile off road rides to get me up the last climb.
I think the theory that if you start on simple carbs then you have to keep up with them the whole ride is true. So avoid anything suggary at the start of the ride, starting on a good breakfast, then not eating much at all until the 2nd half when I’d start on biscuits and fruit or a proper (but light) lunch like soup/sandwich/salad and gells if I really hit a wall on the last few climbs.