I need some basic explanations about what's best to eat for energy on the bike. I mainly commute, around 1.5hours per day (45 mins each way). My limited understanding is that foods high in carbohydrate content release energy slowly, whereas foods high in sugar release more energy in bursts. So given that I cycle for 45 mins at 7am and same at 4pm, what and when should I be eating? I don't have anything to eat until I get into work when I have a frusli bar, and I have a bit of soreen and a banana before hometime, but is this sensible? In between times I have a light lunch and fruit, and then a usual meal at night. I know I overeat right now but I'm interested in getting the bits right that should support my time on the bike. Also, carbs - pasta, potatoes, nuts, bread? That right? If so, why is pasta better than bread? Virtually the same stuff goes into it, no?