looking for tips on long term eating.

ok having just done my first race of the year on my local trail I found myself seriously lacking in energy.

granted I ate before racing (baked potato with chill con carne and pasta salad)

along with banana, nuts, and my personal fave jelly babies and around 4 cans of nutriment.

I have another race in October and want to eat foods etc that will help me in the long term and gradually build my strength up. riding to and from work and up my local trail once a week doesn't seem to be improving my speed/fitness etc