Im starting to do this for summer. Im doing a shit load of distance riding, like 20-30 miles in a few hours, pace yourself, always using the high gears and pushing hard with me calves (lost half a stone in a week and gained size in me calves) eating tuna salad/ variation butties at work on brown barm, with about a litre of water. apple or bannana Through the day though i sweat so much since the mould shop is that hot i can easily go through 5 or 6 litres of water in around 8 hours without even doing much work lol. Up to you what you do, im doin that and its making me feel better and not feel bleh lol