- Okay so not too bad. It's going to get rough to keep repeating that day after day.
2+3. Calories are going to have to be pretty decent. I'd go with low-fat granola (Whole Foods) instead of oatmeal for your morning breakfats. On long training days I'll generally go with 1 cup low-fat granola, 1 cup cottage cheese (2%), 1 banana. If things are starting to get hellish about refrigerating, 2 scoops of Low-Carb Grow! would work as well. I'd try to get two meals in before your cycle if possible, but if not we will manage.
You're going to want to go with Gatorade Endurance Formula during the ride. Make sure you get powdered as the carbohydrates they use are more readily digested than the premixed stuff. For every 20-25 g/ of carbs I would add 5-7 grams of aminos (not just BCAA). Make sure to keep this light. You want at least one bottle or source of pure water and another source of a light mixture of this. I would not go over 200 kcals of mixed Gatorade.
Every 45-60 minutes you're going to want to consume an energy gel. Stick with chocolate as the rest just taste like flavored lugee. Make sure not to just cram this down. I've tried and like GU and CliffShots, GU uses a better carbohydrate source. Depending on how you react to stimulants I would avoid the ones with caffiene. This was a mess for me as by the end of some rides I had probably consumed a bit more caffiene then I could afford.
10-15 minutes post workout you want to consume your first serving of Surge. I mix it with Power Drive, I think it tastes better (personally). 45-60 minutes later another Surge. At this point it is going to be all about glycogen replacement. My best experience has come from using canned peaches. Open up a can and consume the entire thing (excluding the can)... this includes the syrup. Keep your carbs up and slowly taper them off right up until bed. Your final meal should be an orange or high fiber fruit with 1tbsp olive oil 1tbsp flax oil in 2 scoops of Low-Carb Grow!.
This will be a little less energy effecient, but the least of your worries considering what we have to work with.
Try and see if you can pick up some toe straps. From a cyclist's perspective you will preserve much more energy if you are spreading your pedal stroke over a 360 degree turn. You want to push and pull at the same time. IF you are without toe straps you will be putting in max effort over about 90 degrees which can send you right into anaerobic work and highly fatigued quads. They should be about 10 bucks at a local bike shop
Hope this helps, feel free to keep the questions coming.