My breakfast race morning is usually a mix of whey protein and carb replacement powder (I use Ultra Fuel) about three hours before a race. Then usually a clif bar or some other small solid food an hour or so before. Been known to down a Red Bull in there somewhere too.
I like to use sportenine by boiron i take it before during and after rides. Its the size of an alka seltezre and you chew it. I don't have the normal soreness in my legs after a tough day in the saddle when I take it.