Porridge, 20grms and 180ml semi skimmed milk, sliced banana on top and a drizzle of honey. That would be pre-race or event if it needed some effort. If possible i like to eat that 1hr or more before a ride.
That sounds like a very small portion to me, but maybe not? I have never actually checked what weight of oats fit my 250mL scoop. Hang on...
Er, yes - I have
90 gm of oats! To that I add 1 scoop of soya milk and 2 scoops of water. Plus a small scoop of seed mix, the drizzle of honey, sliced banana
AND a few raisins, 4 or 5 red grapes, 3 blackberries or 2 strawberries, and a few blueberries (4 or 5 big ones, upto 10 if they are small).
If I don't have porridge, I subsitute muesli. The same additions, but skipping the water and heating!
That is quite a big portion so I prefer to eat it 2+ hours before the start of a ride, and I don't eat a lot while out.
PS I thought maybe my oats intake might be excessive but I just checked - 20 gm is less than 80 cals! Even my mega-portion is well under 400. Obviously, the extra fruit etc. add quite significantly to the total.