Ride Fuel Tips and Recipes
Snowoutspokin
Posts: 63 Member
Thought this would be a good thread to have.
I'm starting with my blog of a new energy gel recipe review I did today. http://snowridesbikes.blogspot.com/2013/08/struck-gold-er-chocolate-review.html
Macros and pic included.
I'm starting with my blog of a new energy gel recipe review I did today. http://snowridesbikes.blogspot.com/2013/08/struck-gold-er-chocolate-review.html
Macros and pic included.
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Replies
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What to you keep it in?
Actually, I wonder if honey based one would work. . . .0 -
Honey works also. Just not very well at lower temps.
And my friend keeps it in a Hammer Gel flask. I have mine in the little bottle that is pictured in the blog post0 -
my protein bar recipe http://snowridesbikes.blogspot.com/2013/01/more-than-miles-and-snow-morning-bars.html0
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My electrolyte drink:
1 pkg unsweetened Kool-Aid, any flavor (I like the lemonade); you can use cheaper knock-off brands, too
1-1/4 c. sugar
2 tsp table salt
1/4 tsp Lite Salt
This will make a gallon. However, I live in a small camper and don't have space for a big container. I use all of the above and 1/2 gallon of water, then fill my bike bottles halfway and add water to fill. Actually I measure 12oz into the bottle and then 12oz of water.
Nutrition facts, from labels, MFP database and http://nutritiondata.self.com/ (very good site!)
Per 8 oz: 60 calories
15g carbohydrate
309mg sodium
22mg potassium
Per 24-oz bike bottle: 180 calories
45g carbohydrate
927mg sodium
66mg potassium
Thus, one bottle per hour gives you just about what you need for calories, carbs, and 'lytes. That sounds like a lot of sodium, but I did a sweat test and it came out that I need to replace about 1,000mg/hr when biking hard. And yes, I'm using just plain white sugar. It's cheap. I avoid the peak-and-crash pattern by drinking every 10 minutes. 4 good swallows every 10 minutes (by timer) takes me through a bottle in an hour. I haven't gotten tired during 4-5 hour hilly rides using this as my only on-ride nutrition. YMMV.0 -
I'm a fan of Allen Lim and make these often (there's YouTube of him making these, if you need a visual)-
Allen Lim’s Rice Cakes
Servings: 10
Time: 30 minutes
I started making these rice cakes at training camps and races to give riders something savory and fresh to eat while on the bike. They became a huge hit since almost everything the riders ate was pre-packaged and sweet. Not only are these rice cakes delicious, they also provide a consistent energy source that doesn’t upset the stomach.
2 cups uncooked calrose or other medium-grain “sticky” rice
3 cups water
8 ounces bacon
4 eggs
2 tablespoons liquid amino acids or low-sodium soy sauce
brown sugar
salt and grated parmesan (optional)
Combine rice and water in a rice cooker.
While rice is cooking, chop up bacon before frying, and then fry in a medium sauté pan. When crispy, drain off fat and soak up excess fat with paper towels.
Beat the eggs in a small bowl and then scramble on high heat in the sauté pan. Don’t worry about overcooking the eggs as they’ll break up easily when mixed with the rice.
In a large bowl or in the rice cooker bowl, combine the cooked rice, bacon, and scrambled eggs. Add liquid amino acids or soy sauce and sugar to taste. After mixing, press into an 8- or 9-inch square baking pan to about 1½-inch thickness. Top with more brown sugar, salt to taste, and grated parmesan, if desired.
Cut and wrap individual cakes. Makes about 10 rice cakes. For an instructional video on how to wrap rice cakes to take on bike rides, please visit FeedZoneCookbook.com.
Tip: We always use calrose rice, a strain of medium-grain rice common in Asian cooking. This variety cooks fast (in 20 minutes or less), retains a nutty flavor, and is just sticky enough to hold our cakes together. If you can’t find it, use another medium-grain rice or any kind marked “sushi rice.”
Nutrition data per serving (1 cake):
Energy 225 cal • Fat 8 g • Sodium 321 mg • Carbs 30 g • Fiber 1 g • Protein 9 g0 -
Well - thats my mid-ride nutrition sorted... it rained last night on Halloween
No Halloweeners = Leftover Haribo :woot:
(and yes, that bowl is by the back door, ready for me to dip into as I set off on a ride :laugh: )0
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