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Intra workout foods


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Hi, I have been following a whole 30 lifestyles or the past 2 years now. I have lost 50 pounds and feel amazing. I am a 63 year old woman who  I has recently taken up cycling n my retirement. This May I will be doing a 60 mile ride.  I understand what to eat pre-and post workout, but since this will take me over four hours, what do you suggest that is small, easily portable and quick to eat during the ride so I can get back on the road.  I know those support food will include lots of bread’s for quick energy. I would rather not “go there“. Also, do you suggest the use of compliant electrolytes in my water or taking B12?

Thank you,



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