With Christmas only days away, it may mean that we have more time to get out on the bike. Perhaps we are challenging ourselves with festive500. One thing that we can all probably relate to is the Christmas can cause havoc to our diets. Cycling can be a great way to make use of all those extra calories consumed on the bike.
That does not mean that you should neglect food out on the bike. Here are some guidelines for nutrition for long rides:
Have a good breakfast before you head out (porridge is a good option)
Whilst out on the ride eat regularly, for example for a ride of 4 hours, eat something every 30mins. Don't wait until you are hungry. Eat foods hight in carbohydrates
When you finish your ride get in some protein to help with your recovery. Aid to eat a meal within 2 hours.
Here is a festive recipe for banana bread which is great for when you are out on your bike. Bananas provide a great source of potassium that will help replace the electrolytes that you loose through your sweat.
Butter for the tin
100g self-raising flour
1 tsp bicarbonate of soda
1 tsp baking powder
300g mashed banana, the riper the better
4tbsp of honey or argave syrup
3 large eggs, beaten with fork
150ml natural yoghurt
1 tsp cinnamon
1 tsp nutmeg
1 handful wallnuts
1 handful dried cranberries
Heat oven to 160C/140C fan/gas 3. Grease and line a 2lb loaf tin with baking parchment (allow it to come 2cm above top of tin). Mix the flours, bicarb, baking powder, cinnamon, nutmeg and a pinch of salt in a large bowl.
Mix the bananas, syrup, eggs, cranberries and yogurt. Quickly stir into dry ingredients, then gently scrape into the tin and scatter with nuts, if using. Bake for 1 hr 10 mins-1 hr 15 mins or until a skewer comes out clean.
Cool in tin on a wire rack. Cut into slices and wrap in baking paper or foil to take out on your ride.
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