Energy Replenishment During Workouts and Events
Your body can only store a one- to two-hour supply of glycogen (muscle fuel). Once this is depleted, if you keep riding, you risk bonking (also known as hitting the wall). So, it's important to carry food or stop for snacks while riding.

What you eat and drink depends on what works for you. Energy drinks are easily consumed and provide fuel in the form of steady complex carbohydrates, as well as replenishing electrolytes and minerals lost through sweating. But, you'll also want edibles. Energy bars  such as Power bars and cliff bars require more effort to eat than drinks such as hammer heed or cyctomax or gels such as gu or energy gel and are best for long, low-intensity training rides. Energy gels (similar in form and taste to cake frosting) have become very popular the last few years. These are easy to eat and absorb and provide concentrated carbohydrates that deliver immediate energy during intense efforts. Some varieties include vitamins, amino acids, caffeine and electrolytes. Whatever you eat, be sure to drink plenty of water, which helps your body more quickly absorb the essential ingredients in energy foods.

Eating to Recover
There's a one-hour window of opportunity immediately after workouts when the muscles absorb the most nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. You don't have to eat a big meal, but you should eat something soon after training to recovery quickly and store energy for your next ride. Lots of people get good results with a small, high-protein-and-carbohydrate shake. But other carbo-rich foods work well, too, such as a vegetarian burrito. Experiment to see what works best for you.

 Hammer Nutrition has great solutions for endurance athletes; like Recoverite , Perpetuem ,  Hammer Gel , and Hammer Heed