What to Eat on Long Ride – Cycling Skills Coaching

First, if you have figured out that whole food is better for your health and performance, don’t hesitate, go to Skratch Labs and order a copy of ‘The Feed Zone’ and ‘Feed Zone Portables’ and get cooking. If you’re not yet convinced about real food, then you need to order your books even faster. No doubt, you’ll find a plethora of ideas in either of the Skratch Labs cookbooks. They say it best:

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

Not to mention you’ll save money, while keeping your body free of unwanted chemicals and additives. Here’s a sample recipe to try: Feed Zone Portables Sample Recipe: Blueberry & Chocolate Coconut Rice Cakes.

Ready for more recipe testing? Try these granola bars from Good Things Grow. If a grain-free, higher-fat, lower-carb option is your personal dietary preference, stop at Outpost Natural Foods Coop for the the Birdy Bar, or try Jennifer Motl’s recipe recreation below.

BIRDY BAR SQUARES Makes 16 bars

cup sesame seeds cup unsalted
toasted sunflower seed kernels
cup coconut flakes
cup chopped almonds
cup dried cranberries
cup pumpkin seeds (the plump, green and toasted ones, not flat, white ones)
cup natural peanut butter [Sydney’s note: substitute another nut butter if you prefer.]
cup honey

Procedure:

Preheat oven to 350 degrees F.
Mix dry ingredients (seeds, coconut, nuts and berries) in one bowl.
In separate microwave-proof bowl, dump peanut butter and honey. Microwave on high for 60 seconds. [Sydney’s note: this step can be done in a pan on the stove-top.]
Mix peanut butter and honey with rubber spatula until smooth.
Add dry ingredients to peanut butter and honey and mix thoroughly.
Scrape mixture into 9-by-9 ovenproof dish and spread flat with rubber spatula.
Bake for 20 minutes, then cool on a wire rack.
While the bars are still too warm and gooey to eat, cut them into 16 pieces. The bars will harden as they cool.
When the bars are fully cool, cover the pan with plastic wrap to store. To serve, lift out individual squares with a fork or knife.

Recipe from: Jennifer Motl, inspired by version created by Outpost Natural Foods in Milwaukee Nutritional information per bar: 230 calories, 7 g protein, 16 g fat (3 g saturated fat, 6 g monounsaturated fat, 6 g polyunsaturated fat), 19 g carbohydrate, 2.5 g fiber, 80 mg calcium, 3 mg iron, 90 mg sodium, no cholesterol. Good source of magnesium.

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