

If “How do you fuel to ride?” were a test question, it would have to be an open response rather than multiple choice. Pretzels, roasted chicken leg, pocket burritos, chocolate gels, Little Debbies, dates, fig bars, pizza slices, potato chips. From amateur to pro, single speeders to mountain bike stage racers, cyclists have some quirky ride food choices. For long rides and races, the best choice is often what you can convince yourself to eat when you don’t feel like eating. For intense efforts, your fight-or-flight nervous system is engaged and your digestion slows, so fueling comes down to what your body can digest and process easily.
Given these parameters, my general rule goes something like this: the longer the training, the more I want my ride food to have the feel, taste, and composition of “real” food; the more intense the training, the more I want my ride food to be like candy: homogenous and sugary.
There are so many products on the market that make neatly packaged ride food with specific macro-nutrient compositions, why make your own?
Cost- Some of the best ride fuel options on the market shelves (ones without highly processed ingredients) are pretty expensive, upwards of $2-3 per bar. You can make your own goodies for less.
Control- Even “healthy” bars are notorious for containing allergens like soy, nuts, whey, and wheat products. If you make your own, you can control the ingredients that you use to fit your dietary needs.
Creativity- Rather than waiting for your favorite bar company to come out with a new exciting flavor, make it up yourself!
Craving- During a ride when you’re burning lots of fuel is a great time to indulge in those cravings. Have a soft spot for cookies? Make cookies to stash in your pocket or pack!
Here are a few easy recipes made with whole food ingredients to get you started creating your own ride food.
1 1/4 cups packed, pitted, soft whole dates
1 cup warm water
1/2 cup raw almonds + 1/2 cup raw cashews (or 1 cup of whatever nuts you prefer)
2 tablespoons fresh lemon juice
2 teaspoons finely grated lemon zest
1/8 teaspoon fine sea salt
Directions
Dry
2 cups cashews
1 cup rolled oats
1/2 teaspoon salt
Wet
6 tablespoons maple syrup
2 tablespoons vanilla
Chocolate Chips (store bought or recipe below)
1/2 cup raw cacao
1/2 cup coconut sugar
1/4 cup melted cacao butter and/or coconut oil (I used a mix of both)
Directions
1 cup walnuts
1/4 cup cacao powder
1/4 teaspoon salt
6 large medjool dates
1/2 tablespoon cashew butter or other nut or seed butter, or coconut oil
Directions
1/2 cup coconut oil
1/4 cup honey
1/2 cup unsweetened coconut flakes
16 +/- pitted dates
1/4 cup hemp protein powder
1/4 cup raw almonds
1/4 cup dried goji berries
1/4 cup carob powder
1/4 cup raw cacao nibs
1/8 cup chia seeds
1 T cinnamon
1 T vanilla
1 t salt
Extra flaked coconut to roll balls in (or use hemp seeds)
Directions