what food or ? do you have with you ?

A 12" roast beef sandwich!

A banana, maybe some type of bar but more electrolytes and water.

You should be hopped up on carbs before the race.

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A weight watchers apple and custard bar or 2....maybe 1 gel and a couple of bottles of electrolyte with a few carbs in it (I use "Horleys Replace"....seems to work really nicely for me).
One important aspect is that you should eat whatever you've practised with .....NOTHING should be tried for the first time on raceday.

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found out at 90 miles leg cramps forced me to slow pace to race losing level .

If that is the case you might look into gels with magnesium added to it. Maxim do have a good one like that. Steer clear of caffeine bars and gels those are only for the last hour. As caffeine increases your metabolism. If you use products with added caffeine earlier you will burn your carbs faster.

Sent from my HTC with Tapatalk.

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so my magnesium storage is depleted ?

did you spend 2 days carb loading before your ride?
what did you eat and drink exactly?

I remember these links being informative (haven't had a chance to reread them)
http://www.cyclingtips.com.au/2011/08/s ... trategies/
http://nextlevelnutrition.blogspot.co.u ... -just.html

90g of carbs per hour seems slightly extreme to me tho......is dud info to sell more gels?

All sorts of reasons why you may have cramp at that point but the usual culprit is demand exceeding capability (not enough conditioning).

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40g carbs/hr if you are small built 60g/hr if you are big? Mostly as a fluid, maybe part of it as a bars or some normal food (muffins, banana etc).

IMHO carbo loading is 2-3 easier days slightly weighted towards carbs from normal food (dunno how people define carbo loading..no carbo loader powder huffin' and puffin' ).

Cramps ina race are mostly lack of hard training.

I have been a victim of calf cramps in races, which (for all but one where nearly 40 degrees could have also played a role) conditioning was the reason.

The above ratio of carbs per hour is good. Conditioning also aids in how much you need to consume during a race.

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In a 100 mile race, I don't think there is any magic food. It is more about having convenient things that you are ABLE to easily eat and that you will actually like to eat/drink so you WILL do it and it won't turn your stomach when you are really getting tortured.
I really like gatorade, so that is easy to find and convenient.
A usually take a couple Cliff bars and a baggy full of glucose tablets (you can get those at a pharmacy or walmart)
I also take one cheese sandwich that is thick with mayonnaise and salt. (yes, it's true)
I try to gulp down the sandwich after about 40 miles or so; when there is a lull in the action. I always feel a lot better about 10 min after the sandwich.

I'd say more aggressive race, then more towards fluids, because when your hr is high and inner systems are working hard and body temperature rises too, there's a higher risk that normal food and bars upset your balance. When drinking more, it must be more water containing so that total amount of carbs/hour stays the same.

I've never been in a 100 mile race where a sandwich was something you would be able to eat.

Which begs the question of the OP, what sort of intensity are we talking here??

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Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis

It is actually a lot easier to take bites out of a moist sandwich than it is to unwrap a Cliff bar or a powerbar!

(You don't have to eat the sandwich in one gulp)

i found this
http://www.livestrong.com/article/547759-magnesium-lactate-vs-magnesium-citrate/