Recently, I took part in the Ride London sportive. It was a 100 mile bike ride that took me 6 hours and 45 minutes to complete, it took Boris Johnson a lot longer. Maintaining a good effort for that long required good nutrition. Keeping your supplies of muscle glycogen and blood sugar levels topped up will help protect your muscle tissue from damage and aid in recovery.
Team Sky’s head of cycling nutrition, Nigel Mitchell recommends you start taking approximately 60g of carbohydrate every hour 30 minutes from the start of a sportive.
I picked-up the team’s recipe for their performance boosting rice cakes at the their stand at the Ride London exhibition. They are easy to make and an excellent addition to your jersey pockets.
Rice cake ingredients
- 500g risotto rice
- 1ltr water
- 1 tablespoon of cinnamon
- 1 tablespoon of caster sugar
- 300g low-fat cream cheese
- 1 tablespoon of honey or agave nectar
- Jam (optional)
- Coconut oil (optional)
- Cover the rice with the water, add the cinnamon and the sugar then cook
- Once the rice has cooked mix in the cream cheese and honey or agave nectar while the rice is still warm. You can add 2 tablespoons of coconut oil at this stage if you like.
- Spoon the mixture onto a flat tray lined with cling film and spread out to a thickness of 2cm. If you’re using jam then spread the mixture to 1cm, add a layer of jam, then another 1cm layer of rice
- Cover with cling film and compress. Let it cool before placing it into your refrigerator overnight. Cut into 2cm squares and to enjoy on your ride
If you try these out then let us know how you got on in the comments below or if you have any magical energy boosting snacks of your own then be sure to share!
For the 100 mile cycle I ate banana sandwiches on Soreen malt loaf with some honey and raw super-seed spread. They were sweet, gooey and provided a much needed morale boost every 20 miles.