Don't neglect protein before, either.perry":10r1kdzp said:Food wise carbs before and protein after , bananas and peanuts are good , the salt helps stop the muscles aching and because they are so moreish you can get through a lot of protein without really trying .
You wont have to miss out on nice foreign cakes but just keep in mind not to fill up on empty calories ( stuff that doesn't include anything that your body needs ) and get full before you have the good stuff .
And whilst making sure you're getting good sources of electrolytes, carbs, protein and EFAs, with that kind of sustained riding, you'll need to keep calories fairly high. So don't stress about how pure it is.
Bananas are good because of their potassium content, often overlooked in favour of sodium.
Another option on the tyre front - I realise they're out of stock at the moment - but they're a good tyre for mixed road and XC riding, and cheap: http://www.chainreactioncycles.com/Models.aspx?ModelID=8547