Bad fuelling strategies mid-ride can lead to the dreaded ‘bonk’ where your body just runs out of energy and your power on the bike is extremely compromised. Making sure you are replacing the calories with nutritious food that will maintain your energy throughout your ride is very important.
Riley Kamsler of Pedal Bites
We teamed up with cycling nutrition expert, Riley Kamsler, a cycling chef who founded Pedal Bites after tiring of warm, sticky gels whilst out riding. He shares three healthy cycling snack recipes to try at home. Whip up a big batch of these and you’ll certainly remain upright in the saddle!
5x ingredient Flapjack
Everyone loves a flapjack although I’ll confess that being an Australian, I had absolutely no idea what it was until I moved the UK and it seemed to be the go-to homemade ride fuel option. Having now lived here for a while I’ve finally understood what the flapjack hype is all about!
It’s basically a blank canvas to put whatever you’d like into a bar. Bake it, cut it up and enjoy! I make all my cycling snacks gluten free although I’m not Coeliac or have any allergies to gluten, I just find that I feel better on the bike without it.
- 1 cup of Buckwheat flakes (you can use oats if you’d prefer)
- 3 over ripe bananas mashed
- 50g sultanas
- 50g Desiccated Coconut
- Pinch of Salt
- Preheat an oven to 180c and line a small baking tray with parchment paper
- Mash the over-ripe banana until basically pureed
- Combine with the flakes, and add in the remainder of the ingredients
- Bake for 10 minutes or until golden – then remove from the oven and allow to sit for 5 minutes before turning out.
- Cut into squares and store in an air-tight container in the fridge once cooled
Apple, sultana & cinnamon rice bars
This was one of the first homemade nutrition items I made and it is still one of my favourites. Rice bars are easy to make, they pack an energy punch and allow to you have any flavouring of your choice! The key is to be patient and not rushing the cooking. The Rice will provide you with a slow-release energy source similar to that of oats, while the instant energy boost will be provided through the sweetness of the bars! These are best packaged in tin foil for your jersey pockets!
- 1 cup of long grain rice
- 1 cup of apple juice
- 3 cup of water
- 1 cup of Coconut milk
- 100g dried apples
- 2 tbsp cinnamon
- 50g sultana’s
- 50g shredded coconut
- Chop up the dried apple into small sultana-sized pieces or quickly blitz in the food processor.
- In a pot combine the rice, apple juice, coconut milk and 1 cup of water. Bring to the boil, stirring, with a lid on
- Once it boils, turn down to simmer and remove the lid, keep stirring so it doesn’t stick, add the cinnamon
- When the liquid has basically been absorbed and the rice sounds like it is starting to stick, add 1/2 cup of water and keep stirring. The liquid always needs to be absorbed completely before adding more into the pot each time.
- We want the rice to be overcooked with a porridge-like consistency which will become quite clear as the rice starts to form one ball
- Throughout the stage of adding liquid, keep checking the texture of the rice. The aim is to have no crunch left in the rice or gritty pieces
- Once there is no crunch left and the liquid is basically gone, remove from the heat
- Add the dried ingredients and combine well – you won’t have a lot of time to muck around here, get the dried ingredients in and taste immediately – but be careful it will be hot!
- Adjust the flavour according to your taste, I prefer mine not too sweet and find that the sultanas provide enough sweetness
- Mould into a brick or flat bar, and into the fridge to set. Once set cut into desired bar sizes, and enjoy being fuelled on the bike!
The After Ball
A quick and really simple energy ball that can be made days in advance and just kept in the fridge. The idea behind the ball is by using Peanut Butter (or a nut butter of your choosing) it will give your body the necessary hit of protein to help it start recovering. Accompanied by Quinoa, Cocoa for flavour and dusted in Desiccated coconut for some added texture the After Ball will fast become your new best friend, when you walk in the door after being out on the bike.
(Makes 8 balls: 15g / ball)
- 60g Homemade Peanut Butter ** Or nut butter of your choice ( Almond is a great alternative)
- 25g Desiccated Coconut **few gram extra for dusting the balls**
- 20g white quinoa *un-cooked*
- 10g Cocoa Nib (crushed)
- 15g Honey
- 5g Cocoa powder
- Combine the Nut Butter, Coconut and quinoa in a mixing bowl
- Crush the Cocoa nibs, until coarse, but not powdered
- Then add the Cocoa Powder, Honey and Cocoa Nibs into the mixing bowl and combine well
- Once the mix is thoroughly combined, roll into 15g balls
- Roll in a small bowl containing the extra desiccated coconut
- Place in the fridge to firm up and store there until you are ready to eat.