Now that Le Tour is over and everyone is hyper-motivated to train like they’ve never trained before, this is a good time to pay special attention to nutrition while on the bike. While watching Le Tour, you may have noticed riders grabbing bags while riding through feed zones. Inside those bags are little goodies such as energy gels, snacks, and of course rice cakes to keep the riders fueled throughout the race. Rice cakes have recently become a favorite of the pro peleton because they are easily digested and pack a ton of nutrition for their size. Each team has their own well kept recipes but Team Sky has been generous enough to release their winning combination to us mere mortals. This recipe is super easy to make the day before a long ride and only contains a hand-full of ingredients. As always, simple and easy is always better in my book.
And obviously the parody with corndogs…although I wouldn’t really hate a good corndog during a ride.
Here’s the recipe, as developed by nutritionist Nigel Mitchell for Team Sky.
- 2 cups short or medium grain rice. None of that instant crap.
- 3 cups water
- 2 tablespoons of granulated sugar
- 1/4 teaspoon of cinnamon, vanilla, or nutmeg for flavor (optional)
- 2 tablespoons of coconut oil
- 8 oz. of cream cheese (chocolate cream cheese optional)
First, start by cooking the rice in a rice cooker or stovetop with the water, sugar, cinnamon, nutmeg, and vanilla. My ratio is always 1.5:1 (water to rice).
After the rice is done cooking, let it cool down for 5-10 min with the lid off.
Next, transfer the rice into a bowl and add in the coconut oil and cream cheese.
It’s important to do this while the rice is still warm because it will allow the cream cheese to easily mix into the rice.
Next, scoop the rice into a baking pan or tray and cover with cling film. Leave the tray to cool down to room temp before placing it in the fridge for 3-4 hours or overnight.
After the rice has had a chance to set completely, cut into bite size squares and wrap in foil paper.
And there you have it! Nutritious, portable and delicious every time.
So whether you’re preparing for the mountain stages of the Tour or going for that next KOM crown on Strava, these will keep you fueled and ready to go for any occasion.
And with that, thanks for reading and happy riding!