I train upwards of 500km per week, not includiing about 2000 meters of climbing.
During the ride, I usually drink only water spiked with dextrose.
After 2 hours, I chomp down some beef jerky.
Directly after the ride I mix 200g apple/banana sauce(unsweetened) with 22 grams whey and 12 grams amino acid powder. I take a shower, drink a liter of water and then eat dinner.
My long training rides are usually at 75% my max heart rate which is 195 ( I´m 41 and I hit 460Watts for 2 minutes, after 30 minutes ramping up, my last test at the local sport diagnostic center, the beauty of doing squats in the off-season)
For sprint training, which I do once a week and which lasts about 1 hour, I usually eat the same thing afterwards, but in addition 2 or three more bananas. Sprint training is the biking equivalent of max dead lifts, afterwards I literally fall of the bike.