Nutrition is EXTREMELY important to ensure that you don’t bonk (run out of glycogen reserves) during long rides. Good nutrition is paramount to having a successful ride. This is by no means a perfect list, but it's what has worked for us in the past. As always, do what works best for you.
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Eat around 200 calories per hour. After each 45 minute class, you should consume roughly 200 calories.
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Drink water - ALWAYS. Try having 2 water bottles available at all times; one with pure water and the other with electrolytes.
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Eat your fats and proteins early in the ride with lower carbs. Fats and proteins often digest slower and provide fuel later on. Gradually increase carbs like bananas, gels etc.
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Stick to foods that you commonly eat to avoid digestion issues. Eating gels or sugary foods early on can cause your system to crash.
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Do not consume large quantities of food or water any time during the ride. Focus on a moderated, consistent intake to avoid digestion issues or cramping.
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Don't wait until you feel tired to start eating. A good rule of thumb is to start your nutrition supplementation 30-45 minutes into your first ride if you are not planning on taking many breaks.
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