I read Joel Friels blog http://www.joefrielsblog.com/ the writer of the Triathlete's Training Bible, and have found it to be a good foundation for my overall tri training. I also have kept my nutrition as an important part of pre and post training every day. I take on about 1000 calories prior to a 4 hour workout.
Here is what I take on for Breakfast - 2 Ensure's at 230 cals each or 460 cals
2 sliced of good whole wheat bread and 2 tbs of peanut butter (natural) and jam and a large banana.(500 cals) I find that it sticks with me.
After every workout, depending on the length, within 30 minutes, I eat a 70/30 carb to protein after workout meal. This is to enhance recuperation.
What do you eat and what has been your experience?