Hard to beat a bit of cereal, fruit, and yoghurt with some additional honey. A standard with Tour
Teams as a pre ride snack.
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A piece of toast or two with butter, if the ride is over 90 mins bring on bike fuel.
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Pre work out: white bread with jam. ( 2-3 sandwiches depending on the intensity)
post: green juice with protein and greek low fat yogurt with a low sugar granola/cereal.
Important pre-ride prep work happened today!
Got my new Danish pancake pan and cooked up a big batch of Danish pancakes.
I’ll try them tomorrow morning with maple syrup before my 3 hour zone 2 ride.
They look like biscuits but taste like buttermilk pancakes. They might be a good portable on rides. We’ll see how they firm-up in the fridge overnight. They’re a bit soft right out of the pan.
90cals an 15grams carb per pancake.
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Æbleskiver are delicious!
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Oh man - I was introduced to their Danish Kringles over the holidays. So. Many. Calories. But tasty!
A favorite post ride is a banana coffee shake:
1 scoop whey protein (I use Optimum Nutrition)
1 cup of cold coffee
ice
1/2 banana
1 cup of Oat or Almond milk
Put it in a ninja bullet and you’ve got a delicious shake with 27g of protein.
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Don’t they? If you were extra hungry you could even do Liege-Bathroom-Liege!
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Ha! Wish I could rename tomorrow’s z2 ride to “Liege-Bathroom-Liege”
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I’m in!!
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Have heard that name since I was 10. Forgot all about them.. love this forum .
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The aebleskivier pancakes hardened up a bit over night and made a perfect ride food. They’d be perfect to take on an outdoor ride. They’re firm, but not hard, don’t crumble easily, and are easy to digest
They’re just a bit bland, so the next batch I will make a sweet version with a Hershey’s kiss and/or some chopped dates, and I’ll try a savory version with chopped ham and maybe a sprinkling of shredded cheese.
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For getting out the door quick on early AM rides I got one of those big 3 pound bags of pitted sun dried dates from Costco, they are $9 or $10 in my region. Super easy to grab 10 dates to eat as you’re getting your kit on, its a small volume so doesn’t bloat you at all and delivers 60g of carbs with 52g of natural sugars that hit pretty quickly on an empty stomach. If I have a little more time to digest before the ride and I’m planning on going longer I’ll also throw in a banana. I really dislike the bloated feeling when starting a ride and I found that eating starchy carbs like breads usually requires me having to wait 30+ minutes before riding, whereas the dates keep me feeling great even when ate just 5 minutes before getting out the door.
For after the ride, especially after long rides, I like to make a smoothie with the following ingredients. Alternatively you can also just make this as a greek yogurt bowl (and not add the milk & ice, + add an extra serving of greek yogurt):
2 cups of ice
120ml fat free milk (1/2 serving)
16g PBfit powder (1 serving)
15g of a whey isolate powder (1/2 serving)
170g Kirkland organic nonfat greek yogurt (1 serving)
280g Townsend farms organic frozen berry blend (2 servings)
15g Mayorga organics chia seeds (1/2 serving)
15g Navitas organics caco nibs (5 servings)
15g Kirkland organic raw honey (3/4 serving)
Totals: 615 kcal, 15g fat, 70g carb, 25g fiber, 51g protein
I really like this post ride smoothie because the natural sugars of the fruit and honey replenish you quickly while the protein and fiber satiates you and will keep you full for a while. You can also scale each ingredient as needed, I am a smaller rider so this is enough for me but a larger rider can add more fruit and honey for more carbohydrates. The best part is all of the ingredients besides the cacao nibs can be purchased from Costco, which keeps the cost low.
For something quick to recover that is not a full meal (if you’re planning on eating shortly after with family/friends) I really like the Blanks Sports Nutrition recovery mix. I have the cappuccino all natural flavor and its really good and delivers 16g of protein and 32g of fast acting carbs. I get it with the hydrolyzed whey isolate and usually use milk instead of water to add a little extra protein.
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That is a LOT of fiber. Might want to make sure that ride isn’t too long.
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Its only 6g of fiber for 10 dates, I’ve never had an issue. Obviously you don’t want to try it for the first time before an event but try it before a normal ride, I think you’ll find it works just fine!
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