I am experimenting with some different fueling options, trying to learn myself a little better in terms of what I do well with for nutrition during long workouts. I know that riding my bike in my garage will be different than a race outdoors in the heat, but it is the personal laboratory that I have at the moment.
I have a book called Feed Zone Portables. It is an awesome book filled with recipes for food on the go. Written by chefs supporting professional cyclists. However, while I love the idea of the recipes, I have made few of them because I do not think they would keep or freeze well. I could make a smaller portion of the recipe, but haven’t planned ahead and it seemed a lot of work for just snacks for weekend rides. If I were sharing with members on a huge group ride it might be a nice addition; but since I am almost always solo I do not have that incentive.
Many of the recipes are rice cakes or rice balls. This morning I decided to make some rice balls. I didn’t use a recipe or even look at the book, but it was certainly inspired by the book. I took some leftover basmati rice, added a little liquid (that turned out to be a mistake, but one I rectified), and added some spices, berries, and almond butter. I think rolled them in hemp seeds and cocoa (as an experiment – I preferred the ones with hemp seeds).
They served as good fuel for a long morning ride. I made more than I will eat throughout the weekend during my longer workouts, but I think I will be able to eat them all in time, maybe eating one or two before morning workouts.
Here is an estimate of my recipe. I did not measure amounts, so this is just best guess (or just get the cookbook – the recipes do look really good!):
- 1.5 cups cooked basmati rice
- 3 Tbsp milk
- 1/4 cup almond flour (to soak up some of the liquid created by the milk. I thought the rice would absorb it. It did not).
- 2 Tbsp creamy almond butter
- tsp cinnamon
- tsp nutmeg
- 1/2 tsp salt
- Formed into desired-sized balls and rolled in hemp seeds or cocoa powder