by Dan_K » Fri Feb 11, 2011 11:21 am
[quote="Iliya"]Thanks Dan! Thanks Andrew!
I've added peanut butter, rice pudding and flap jacks on the shopping list. Nutella we always have in cupboard (wife loves it
).
Make your own. (Stolen from Cycle Century Training Program by James Wannop)
Also, google the recipe for Dr Lim's rice cakes if you want some more savoury food.
Energy Flapjack Recipe
The below recipe is a basic recipe that can be easily tweaked to add any ingredients you have lying around or prefer.
Ingredients:
Rolled Oats (Plain porridge oats)
6 tablespoons of Golden Syrup
Raisins (handful)
1 Mashed up banana
1 knob of butter
2 table spoons of sugar
Method:
Melt the butter and golden syrup in a pan. Once melted add in the rest of the ingredients and mix thoroughly over a low heat. Add the oats last and keep adding until the mixture gets very thick and difficult to mix.
Line a shallow baking tray with aluminium foil and add the mixture pressing down firmly. Place in a hot over (about 180 degrees) for about 10-15 minutes, until the edges start to go a dark golden brown colour.
Remove from the oven and allow to cool before chopping into small cubes and wrapping 2-3 pieces in foil which can be conveniently stuffed into the back pocket of you cycling jersey.
Energy Bar Recipe
Ingredients:
250grams of peanut butter
250 grams of clear honey
175 grams of plain muesli
200 grams of dried fruit (apricots, raisins, pineapple, apple, pear etc)
100 grams of seeds/nuts (cashews, sesame, pumkin seeds, sunflower seeds)
Method:
Gently heat the honey and peanut butter over a gentle heat. Once melted add the other ingredients and stir well.
As above place in a lined baking tray and bake for about 10-15 minutes until golden brown before cooling and cutting to bite size cubes.
Bagel of Power!
A long favourite of cyclists all over the world is the jam and peanut butter sandwich. This little snack packs all the right levels of sugar, slow release carbs and taste needed to get you though as couple of hours on the bike.
Ingredients:
Whole meal Bagel
Peanut butter
Jam
Method:
Toast the bagel and spread one side with peanut butter, the other with jam. Simply place together and cut into bite size quarters, wrapping in pairs.
Home made Energy Drink I
Ingredients:
1 herbal lemon or orange tea bag
2 table spoons of sugar
a pinch of salt
5 table spoons of orange juice
Method:
Bring 16 ounces of water to the boil and add the tea bag and allow to infuse for a few minutes. Add the sugar and stir to dissolve then allow to cool. Remove the tea bag and allow to cool. Add the orange juice, mix and it is ready to go!
Though you won’t taste it the salt is added to help replace any sodium that is sweated out during your ride. This is especially important if cycling in hot weather.
Home made Energy Drink II
Ingredients:
Half a cup of honey (or use less honey and replace with sugar)
A large pinch of salt
¼ cup of lemon or lime juice
7 cups of water
Method:
Dissolve the honey/sugar in some warm water. Add the rest of the ingredients and mix thoroughly.
Mid Ride Emergency Energy Drink
Ok so imagine you are mid ride and due to the warm whether you’re out of drink and no where near an official feed station. If you see a shop all you need to do is grab a bottle of coke and add a pinch of salt. The salt will remove some of the fizz making it easier to drink that a regular coke and again add sodium. This drink can be a real life saver if you need an energy boost mid ride.
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