1) know your sweat rate. weight yourself buck-a** naked before the ride- ride drink 1hr...Weigh again. You should be the same wt, if weight is low drink more per hr, if more drink less. 2) 200-300 cal intake per hr of excersise of quality complex high fiber carbs such as clif products, the fuel that the body is designed to use (gycolysis cycle-the use of glucose from complex carbs). 3) 200-300 mg of K+ and Na+ per hour. Too little=cramps, too much=stomach aches 4) Proper nutrition of vit's and minerals at all times esp Ca+, Mg(muscle function)   5)  Recovery - Complete your training with a recovery meal of 400-600 cal.  The window for replenishing your glycogen storage is with these calories is 1-3hr after excercise.  It is a good idea to have 100 or so calories of a quality low glycimic index carbohydrate mixed with low fat protien. Some carbs such as Pasta, Whole grains, and some fruits are good suggestions.  Protien could be lowfat milk or some type of low fat meat.  A bowl of a cereal with enough milk is a greta finsih to a workout.  Leftover pasta with red sauce and a scoop of lowfat ricotta cheese is my favorite.  If you are traveling and need something simple try a Clif Bar or the Clif Recovery Bar.  These are formulated to give you the right mix of all the above mentioned in one bite as yout drive home.   7) Remember to Rehydrate with a big glass of water with your meal.