During a long ride(especially in hot weather), I shy way, away from meats, or anything salty. These take a tremendous amount of water to digest. I'm no nutritionist, but I seriously carb-load prior to the ride. I can't drink enough water during a ride, so I try to guess how long I'll be in motion and stretch a 100oz bladder that distance. I've adopted REVERUP's pouch on my chest protecter, so I have easy access to snacks on the fly. If I think I'll need "on the fly" energy, I'll eat energy gels(these can be purchased easily at a bicycle shop). My biggest concern for myself is to ride a pace that I can maintain from start to finish.
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All healed up, and ready to burn some fat.
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