Hi Guys, an obvious question really considering the site but how do you handle pre/during/post training or racing nutrition?

My simple formula is big carbs the night before, banana based smoothie in the morning (if I am not going out too early) and dates on the ride. I have a pouch on the cross-bar for speed of access as I take one roughly every twenty minutes.  I don't really have a post ride formula so would really welcome your views on that?