Breck Epic Nutrition Plan: Fueling On Whole, Real Foods For A 6 Day MTB Stage Race
I credit a lot of my success for completing the Breck Epic 6 Day Mountain Bike Stage Race to my nutrition. By making and eating mostly real, whole, homemade foods, I was able to power through each stage and optimally recover after each day.
As the race promoter, MikeMac put it, “Breck Epic is a recovery contest.” Or as others in the pro peloton put it: the finish line is the start of your next race. This is especially true in stage racing. The moment you finish the stage, your preparation for the next begins. And nutrition is a HUGE part of the recovery process after 6 long days of climbing in the mountains.
Now you may read above saying I mostly fueled on real, homemade foods for the race. I understand that fueling entirely on real, homemade foods can be hard for multiple reasons - time, travel, exhaustion, etc.. but it is also not impossible! I did a ton of food prep and research ahead of the race so that I didn’t have to think about making anything during the event and so I knew I was getting enough calories each day.
In this race fueling and nutrition plan, I cover the nitty-gritty behind my nutritional and caloric needs for the Breck Epic and how you can find out yours, too. I documented my entire meal plan, from a few days leading up to the race, throughout the 6 days of the race and after the race was over. I also include a TON of recipes that you can use to fuel your next bike race, event or long-haul journey.
My goal in sharing this plan with you is that you will find one to two gold nuggets that help with your overall nutritional plan, with a focus on fueling with real, homemade foods.
So let’s dive in - grab a snack, drink, and notebook and be ready to uncover some golden nutrition nuggets along the way.
Nutrition Info and Background - The Nitty Gritty
I’ve never been a big counter of calories when it comes to my food and nutrition intake, more so I rely on hunger cues and what my body is craving/needs at a specific point in time. But when it comes to an epic 6-day stage race like the Breck Epic, especially this being my first event of this kind, I know my race experience could be made or broken by nutrition. So under the circumstances, I wanted to be sure I would get enough calories to get me through the entire week of the event.
I picked up a book called The Complete Guide to Sports Nutrition to read for general sports nutrition information, and inside they have some good resources to help calculate specific caloric and macronutrient needs.
If you’re preparing your nutritional plan for a race or event and do only one thing, PICK UP this book! You’ll find all the nitty-gritty nutritional tidbits along with sample meals and recipes that can help guide you through.
Below are a few rough calculations I went off to help form this race fueling strategy.
Use this as a starting point to help with your nutritional needs for an epic race..
My Caloric Needs
RMR - is the amount of energy required to maintain the body’s normal metabolic activity such as respiration, maintenance of body temperature and digestion
The RMR Equation
Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5.
Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161.
My RMR (10 x 72.5kg) + (6.25 x 182.88) - (5 x 29) +5 = 1,728
Take your RMR and multiply it by you physical activity level (PAL) to get your daily caloric needs.
Mostly inactive (mainly sitting) = 1.2
Fairly active (walking/exercising 1-2x a week) = 1.3
Moderately active (exercise 2-3 x a week) = 1.4
Active (exercise hard more than 3x a week) = 1.5
Very active (exercise hard daily) = 1.7
1,728 (RMR) x 1.7 (PAL) = roughly 2,937.6 calories a day to fuel for the Breck Epic
My Carbohydrate Needs
In the Complete Guide to Sports Nutrition, a few simple guidelines for daily carb intake were laid out in the book depending on exercise intensity. Most stages for me at the Breck Epic took 3-4.5 hours at a moderate to high intensity, so I took the two ranges below from the book to find my daily carbohydrate needs, about 550g-650g.
1-3 hours high intensity 432g - 700g
4 hours or greater 560g - 840g
Nutritional Needs Leading Up To The Stage Race
While doing some research on carb intake before a stage race, I came across this article from Skratch labs on fueling for an ultramarathon:
“Fueling for an ultramarathon begins well before the event. At least 10 days before the race, carbohydrate intake needs to be increased to up to 70% of total fuel intake to ensure that carbohydrate stores in muscle (i.e., glycogen stores) are maximized. For many, this may require up to 7-8 g of carbohydrate per day for every kilogram of body weight. Accordingly, a 70kg (154 lbs) individual may consume as much as 480 to 560 grams of carbohydrate (1,960 to 2,240 Calories) each day in the week leading up to an event. Since stored glycogen also stores extra water, expect a few pounds in weight gain coming from both stored carbohydrate and an increase in water weight. (source)
I reached out to Skratch’s in house dietitian to confirm that these carb amounts were relevant for a stage race as well, here is the response I received:
“Pre-fueling for Breck Epic would be in line with pre-fueling for an ultra. I would say 7-10 days before starting upping your carbohydrate intake anywhere from 5-6g/kg (the article says a bit different but this is what I've found to be realistic and a gradual progression for athletes who may not have carb-loaded before in this manner.) Then slowly increase your carb intake from 7 to 5 days before to 7-8g/kg then the last 48-72 hours before the event aim for 10g/kg if possible.
If not - you can definitely stick to the 7-8g/kg through the whole 10-day process - this is all a starting point, some athletes feel differently at different carb ratios. I find that a gradual increase is a bit easier to stomach as if you are 70-80kg you would be consuming a TON of carbs and may feel a bit bloated. Don't skip out on your protein and fruits and veggies though, you still want all those good amino acids and vitamins to keep you healthy for your race!”
I can certainly agree after trying to follow these guidelines that it is a TON of carbs and it was hard for me to get them all in at times. So I stuck to the 7-8g/kg throughout most of the carb-loading period leading up to the race.
My Pre-Race Nutritional Standards
While I had a hold of Skratch’s dietitian, I reached out for some more advice regarding pre-race and post-race nutrition:
“I typically say pre-stage breakfast if you can eat 3-4 hours before should be more balanced - high carb, some protein, and some fat but if you get closer to the 1-2 hr time to eat breakfast focus on primarily carbs (mix of complex and simple -but don't overdo fiber), a bit of protein but minimize fat content to avoid digestion issues.”
Here are a few more pointers I picked up on from the Complete Guide to Sports Nutrition regarding pre-race meals and nutrition intake:
Recommended to get 200-300g carbs or 2.5 g carbs per kg of body weight. (For me 72x2.5 equals 180g of carbs)
Lower GI meals tend to work better for endurance events 2-4 hours before
My During Race Nutritional Standards
30-60g of carbs per hour, high carb, low protein, moderate fat, real food
1 bottle low carb electrolyte drink per hour
High GI foods during exercise (White rice, potatoes, cookies, homemade gels/squeezes)
Exercise lasting longer than 2/1-2 hours - up to 60-90g per hour glucose + fructose
Begin consuming carbs 30-40 minutes during exercise longer than 60-90 minutes
My Post-Race Nutritional Standards
As the race promoter of the Breck Epic, MikeMac put it, Breck Epic is a recovery contest. Post-race nutrition is vital to restore glycogen levels
I picked up a few more tips on post-race nutrition from Skratch’s in-house dietitian
You definitely want to refuel with more than just carbs between stages. Typically, I follow a model that resembles a "plate" so that it requires a bit less work/thought. Essentially you want to have 50% of the plate be carbs, 25% protein, and 25% color (aka fruits + veg), with a side of healthy fats. Usually, you want a bit of protein and fat but not too much to lead to stomach upset or other determinants during the other stages. I usually aim for 20-40g of protein per meal. Bedtime snacks can be protein-based to help with nighttime recovery/sleep.
Your meal after your ride will more resemble this "plate model" to maintain muscle mass and make sure you are refueling your glycogen. Healthy fats and proteins are great to add in, you don't only want to be doing carbs.
Along with a few more tips from the Complete Guide to Sports Nutrition:
During the first two hours, carb replenishment is most rapid at 150%. Snacks vs full meals are sometimes easier to intake
Eat quality protein and carbohydrates within 30 minutes of finishing a stage.
During the subsequent four hours, the carb replenishment rate is still higher, after that it’s back to normal
1-1.2g of carbs per kg of body weight within 4 hours or 70kg person eats 70-84g of carbs High GI foods after the first two hours, although lower GI foods can help increase endurance for the following days
Stage Race Nutrition Quotes
As I was doing some research on stage race nutrition, I came across some quotes I wanted to share.
“Eat as much as you can. Eat on the bike, off the bike, when you first wake up and right before bed.”
“When Do I Eat? Simple answer: All the time.”
“When in doubt, eat the watermelon,”
“Even when Madeleine woke up in the middle of the night hungry, she would eat. Her dedication is a huge factor in what got her to the finish line!”
“What Do I Eat? Simple answer: Anything that sounds good. That could be salty boiled potatoes, banana bread, hot cross buns, or… baby food.”
My Breck Epic Race Week Menu
What food prepping for 6 Day Stage Race Looks Like
Homemade Cycling Snacks and Food
Skratch roll-ups (sweet)
Mini sourdough sandwiches (sweet and savory)
Umami Rice Cakes With Lemon And Pepper Seasoning (savory)
Peanut butter filled pretzels (savory)
Sweet Potato Espresso Kick Cakes (sweet, bitter and savory)
Biked Goods Mini Muesli Bites (sweet)
Mini Sweet Potato Pancake Muffins (sweet and savory)
Bike Crispy Bars - (sweet)
Drink/Hydration/Recovery
Skratch Sports Hydration Mix (During race)
Gu Roctane (provided by aid stations)
Skratch Chocolate Recovery Mix (Within 30 minutes after race)
Nuun Instant (30 minutes before race)
Breakfast, Recovery Meals, Lunch, Dinner
Muesli (Breakfast)
Molasses, Banana and Raisin Oatmeal (Breakfast)
Sweet Potato Pancakes (Breakfast, pre-race)
Rice and quinoa bowls zucchini, sweet potato and brussel sprouts (Dinner)
Miso Butter Salmon and sautéed spinach with veggies (Dinner)
Quinoa and Egg Hash with veggies (Dinner)
Quinoa, Peaches and Berries Breakfast Bowl (Breakfast)
Lemon Orzo and Basil Salad with sourdough toast (Dinner)
Veggies wraps/sandwiches (Post-race, lunch)
Recovery Snacks, Dessert and Drinks
Watermelon
Maple Turmeric Chex Mix
Sweet Potato Energy Dip with pretzels
Molasses Granola
No-Fuss Chia Seed Pudding
Four Sigmatic hot chocolate drink
Lemon Gingerade
My Breck Epic Meal Charts and Eating Schedule
Below I have documented my meal chart and eating schedule for the Breck Epic. From breakfast, pre-race, during the race, recovery, lunch, snacks, dinners, and desserts - it’s all there!
Leading Up To The Breck Epic
As pointed out earlier, my fueling for the Breck Epic started about 7 days leading up to the race. My goal was to get in about 7-8g/kg of carbs per day (roughly 500-600g of carbs per day). As it came closer to race day, I leaned toward the higher side of the carb spectrum. I made sure not to overeat, still eating about the same amount I usually did each day, just with a heavier focus on carbs. Here is what my meal chart looked like 3 days leading up to the Breck Epic.
3 days before
Breakfast
2 Mini Muesli Bites
1/2 cup oatmeal
1/2 cup oat milk
1/4 cup granola
1/2 banana
5 slices cherries
1/8 cup raisins
Strawberry rhubarb jam
Maple syrup
Snack
Apple slices with cinnamon, honey, raisins and a low-fat Greek yogurt
Lunch
Miche toast sandwich with tomato jam, pickles, tomatoes, radish, and greens
Celery
Tortilla chips
Snack
Plum
Cherries
Pretzels
Dinner
Egg burrito with tomato jam, potatoes, greens, pickled onions, pickled radishes
Tortilla chips
Dessert
Quinoa corn flakes cereal with raisins, coconut shreds, cocoa nibs and cinnamon
2 days before
Breakfast
Muesli with chopped dates and banana topped with corn quinoa corn flakes
Snack
Apple
Half Banana
Mini Muesli Bite
Lunch
Veggie wrap with hummus, tomato jam, greens, pickles, cucumbers, radish, pickled onions
Side of multigrain crackers with hummus
Snack
Cherries
Plum
Dinner
Twice Baked Mashed potatoes with onion, chives, nutritional yeast and fried tempeh
Dessert
Quinoa corn flakes cereal with raisins, coconut shreds, cocoa nibs and cinnamon
1 day before
Breakfast
4 sweet potato pancakes with fresh fruit, maple syrup, jam, yogurt and quinoa corn flakes cereal for a crunch
Snack
Sweet Potato Espresso Kick Cake
Lunch
Whole wheat burrito stuffed with leftover potato pancake and tempeh mix with greens
Snack
Apple, crackers and jam
Bike Crispy Bar
Dinner
Calrose rice, quinoa and grilled veggies
Dessert
Quinoa corn flakes with raisins, blueberries cocoa nibs, cinnamon and shredded coconut
Breck Epic Meal Chart
When race week hit, I did my best to stick to an eating schedule to help prepare my body for race day and to recover as best as I possibly could for the next day. Breakfast always started at LEAST 2.5 hours before the race, 30 minutes before I’d have a quick carb-focused snack along with a hydration drink. Once the day’s stage was over, I’d immediately get in my recovery nutrition, usually in the form of a recovery drink (carbs/protein) along with a few small snacks.
Then I’d have some sort of sandwich, wrap or burrito for lunch with other little snacks throughout the day until dinner came. For dinner, I focused on well-balanced meals, usually some sort of pasta or grain bowl with veggies and healthy fats. Lastly, about 30 minutes before bed, I’d have a small snack with protein/carbs to help with nighttime recovery and sleep. Eat. Bike. Eat. Eat Some More. Sleep. Repeat!
Note: About 3 days into the race, my stomach would feel a little queasy waking up in the morning and sometimes after eating a meal post-race. The solution that worked for me was sipping on a small glass of Lemon Gingerade (In the recipe section) before each meal. This helped with my digestion and ultimately nutrient absorption. I’m also a morning coffee drinker, while I still included some coffee with my breakfast, I noticed this upset my stomach, so on most days I just had a few sips or none at all.
My Breck Epic Eating Schedule
Breakfast: 6:00 AM (2-3 hours before the race start)
Pre-race snack/hydration: 8:00AM
Race Start: 8:30 AM
Race End: 12:30 PM-1:30 PM
Recovery Nutrition: Within 30 minutes of completing the stage
Lunch: Within 2-3 hours of completing the stage
Dinner: Within 5-6 of completing the stage
Before bed snack/dessert/wind down (protein-focused) 8:30
Bed: 9:00 PM
Stage 1
Breakfast
1 cup muesli with banana slices, blueberries, oat milk, maple syrup, apple juice, and a little banana bread granola
1 small cup coffee
Pre-race snack/hydration:
Half banana
1 NuuN instant packet with water
During race
1 Bike Crispy
1 Mini Sweet Potato Pancake Muffin
1 Mini Muesli Bite
1 Strip Skratch Strawberry Peach Lemonade Fruit Leather
4-5 PB pretzels
1 half banana
3 bottles sports drink (Gu Roctane and Skratch)
1.5L water
Recovery nutrition
3 slices watermelon
Fig bar
Skratch Chocolate Recovery Mix
1 Mini Sourdough Sandwich with jam
Lunch
Sweet potato burrito with quinoa, zucchini, hummus, and greens.
Snacks
Sweet potato chips
Pretzels with Sweet Potato Date Recovery Dip
Dinner
1 cup Lemon Basil Orzo Salad with a piece of sourdough bread
Dessert
No-Fuss Chia seed pudding with blueberries, raisins, cocoa nibs, and shredded coconut
Stage 2
Breakfast
1 cup Molasses, Raisin and Banana Oatmeal with Banana Bread Granola
1 small cup coffee
Pre-race snack/hydration
1 Sweet Potato Pancake with jam
1 NuuN Instant packet with water
During race
1 Bike Crispy
1 Mini Sweet Potato Pancake Muffin
1 Mini Muesli Bite
1 Banana Maple Energy Flask
1 Strip Skratch Strawberry Peach Lemonade Fruit Leather
4-5 PB pretzels
4 bottles of sports drink (Gu Roctane and Skratch)
1.5L water
Recovery nutrition
3 slices watermelon
1 quarter pickle and chips sandwich
Skratch Recovery Mix
4-5 PB pretzels
Lunch
1 Sweet Potato Pancake almond butter and blueberry jam sandwich
Snacks
Skratch Pistachio and Cherry Energy Bar
A handful of pretzels
A handful of veggie chips
1 plum
Dinner
Rice and Quinoa bowl with sautéed sweet potato, zucchini, brussel sprouts, and spinach with a Braggs liquid aminos, maple syrup and rice vinegar sauce.
Dessert
No-Fuss Chia pudding with fresh fruit, banana bread granola and raisins
Stage 3
Breakfast
Lemon gingerade
4 sweet potato pancakes with banana slices, blueberries, strawberries jam and granola
Coffee
Pre-race snack/hydration
1 Sweet Potato Date Espresso Kick Cake
1 NuuN Instant packet with water
During race
1 Mini Sweet Potato Pancakes Muffin
1 Mini Muesli
1 Strip Skratch Strawberry Peach Lemonade Fruit Leather
1 handful of skittles (They handed these out as we went over the top of a mountain pass!)
1 Lemon Pepper Rice Cake
4-5 PB pretzels
3 bottles Skratch sports hydration mix
Recovery nutrition
3 slices watermelon
A handful of BBQ chips
1 bottle Skratch Chocolate Recovery Mix
Lunch
1 Veggie Sandwich with tahini, avocado, mayo, pickles, cucumbers, dill, spinach and crushed sweet potato chips
Snacks
Sweet potato chips
Maple Turmeric Chex Mix
Dinner
Quinoa, two fried eggs, sautéed spinach, baked sweet potatoes, avocado, and Bragg’s liquid aminos
Dessert
No-Fuss Chia Seed Pudding with fresh fruit and Molasses Granola
Stage 4
Breakfast
Lemon gingerade
1 cup Molasses, Raisin and Banana Oatmeal with Banana Bread Granola
1 cup coffee
Pre-race snack/hydration
1 Sweet Potato Date Espresso Kick Cake
1 NuuN Instant packet with water
During race
1 Strip Skratch Strawberry Peach Lemonade Fruit Leather
1 Mini Muesli Bites
1 Mini Sweet Potato Pancake
1 Lemon Pepper Rice Cake
3 bottles Skratch sports hydration mix
1.5 L Camelbak water
Recovery nutrition
Skratch recovery
3 slices watermelon
1 quarter pickle potato chip sandwich (aid station)
Lunch
1 Veggie Wrap with tahini, avocado, mayo, pickles, cucumbers, dill, spinach and crushed sweet potato chips
Snacks
Plum
Stacy Everything Bagel Chips with hummus
Maple Turmeric Chex mix
Dinner
Orzo and Lemon Basil Salad with miso greens and a piece of sourdough toast
Dessert
Quinoa cornflakes and rice cereal with cookies crumbles, raisins, peanut butter, cocoa nibs, and coconut shreds
Stage 5
On day 5 I finished my race super later due to inclement weather and getting multiple flats. This threw off my eating schedule a bit, so as soon as I was done I got in my recovery nutrition, had a few snacks and then had a larger than normal dinner to refuel for the last day.
Breakfast
Lemon Gingerade
Quinoa, Peaches and Berries Breakfast Bowl with craisins, cinnamon, honey, and almond slices
Pre-race snack/hydration
1 Sweet Potato Pancake with blueberry jam
1 NuuN Instant packet with water
During race
1 Mini Muesli Bite
1 homemade cookie from Haley’s mom
1 Strip Skratch Strawberry Peach Lemonade Fruit Leather
1.5 bottles of Skratch sports hydration mix
Half 1.5 L Camelbak
Recovery nutrition
1 bottle Skratch Chocolate recovery mix
Half pickle chip sandwich
Sweet potato chips
Snacks
Apple with cinnamon and almond butter
Maple Turmeric Chex Nut Mix
Stacy bagel chips with hummus
Dinner
Miso Butter Salmon and sauteed greens with zucchini, rice, chopped lemon olives, avocado, and Braggs liquid aminos
Dessert
No-Fuss Chia Seed Pudding with Molasses Granola and blueberries
Stage 6
Breakfast
Muesli with oat milk, apple slices, blueberry jam, and almond butter
Pre-race snack/hydration
1 Sweet Potato Pancake with strawberry jam
1 NuuN Instant packet with water
During race
1 Mini Muesli Bite
1 Mini Sweet Potato Pancake
1 Strip Skratch Strawberry Peach Lemonade Fruit Leather
2 bottles of Skratch sports hydration mix
1.5 L Camelbak water
Recovery nutrition
1 bottle Skratch chocolate recovery mix
Half pickle chip sandwich
Lunch
1 egg, tahini, avocado, avocado mayo, cheese, pickle and veggie sandwich
Snacks
Baked sour cream and cheddar chips
Lime and sea salt tortilla chips with salsa
Dinner
Millet and Rice Ramen with beans, carrots, onion, garlic, spinach, sprouts and sesame seeds
This big bowl of Millet and Race ramen was exactly what I was craving after six long hard days of biking at the Breck Epic, and especially when the last two stages were brutally cold, windy and rainy
Dessert
Ice cream cookie sandwich from Mountain Top Cookie Shop!
Note: For recovery from stage to stage, your carbohydrate requirements can range from 4 to 4.5 g of carbohydrate per pound of body weight. For 165 lb. cyclists this would range from 650 to 750 g of carbohydrate- a daunting amount actually. Do your best, and realize that you likely will suffer from glycogen depletion over several days during a stage race,. You can also focus on your fueling during a stage to maintain blood glucose levels and provide fuel for your muscles when glycogen levels run low.
Breck Epic Recipes
Now onto everyone’s favorite part: Recipes!
All of these recipes below we’re foods that I’m normally familiar with. Meaning they are part of my normal diet and that I tested all the bike snacks on my training rides to make sure they didn’t upset my stomach. If you are trying some of these recipes, be sure to do the same and take note of how everything makes you feel before you include it in your race-day nutrition plan.
Enjoy!
Mini Muesli Bites
Bike snack, portable
*Yields 24 Mini Muesli Bites.
Ingredients
Base Batter
2-1/2 cup organic rolled oats
1/3 cup coconut sugar (Give Madhava Organic Coconut Sugar a try!)
1/3 cup natural sweetener (Brown rice syrup, maple syrup or honey all make good choices)
1/3 cup coconut oil, melted
2/3 tsp vanilla extract
Love, lots and lots of love
Optional Add-Ins
1 tsp salt
1/3 cup dried fruit (I love raisins!)
1/3 cup unsweetened shredded coconut
1/3 cup finely chopped nuts
Nut butter or jam to make them stuffed mini bites! (See how below)
Directions
Preheat the oven to 360 degrees. Lightly grease a 24 count mini-muffin pan. Pour 1 cup of rolled oats into a food processor. Process for about 1 minute until oats are pulverized into oat flour. Add in the remaining 3/4 cup rolled oats, coconut sugar, and optional add-ins. Pulse until base and add-ins are in small bits. Pour in sweetener, coconut oil, and vanilla extract. Pulse just until combined. The result should be a sticky, gooey batter, similar to cookie dough.
Fill each muffin tin about 3/4 way full, making sure not to overfill! Bake in the oven for 10 to 12 minutes or until golden brown. Remove pan from oven and let cool in pan on a wire cooling rack in the pan. Once completely cooled, remove from the pan and store in an airtight container for 4 to 5 days or in the freezer for longer.
Tip: To make your Mini Muesli bites stuffed, fill a cupcake injector or squeeze bottle with your favorite nut butter or jam. Once the minis are out of the oven and cooled, poke a tiny hole in the bottom/top of the bite to make room for the filling. Carefully squeeze in your filling and wa-la! You now have a Mini Stuff’d Muesli Bite!
Date Nut Butter Bike Crispy
Bike snack, portable
Ingredients
3 cups of crispy rice cereal (Try OneDegree Organics Sprouted Brown Rice Cereal!)
1 cup Medjool dates, pitted (Get yours online from Rancho Meladuco.)
3/4 cup almond butter
2 Tbsp maple syrup
1 tsp vanilla extract
Pinch of sea salt
Directions
In a high-speed blender or food processor combine the Medjool dates, nut/seed butter, and vanilla extract.
Blend to form a thick sticky paste, you will likely need to use the tamper or stop and stir frequently. If necessary add 1-2 tablespoons of either maple syrup or coconut oil to get it to blend. (I added a little maple syrup to my paste)
Tip: Do not add water or the bars will turn out soggy.
Transfer the date paste to a bowl and microwave for 30-60 seconds to soften. This makes it much easier to mix into the cereal so don’t skip this!
In a large mixing bowl, combine the rice crispy cereal and salt. Add the date paste and mix until evenly coated.
Press firmly into an 8x8 baking dish lined with parchment or wax paper. Smaller dish = thicker bars, but any size works.
Refrigerate for at least 30 minutes or until firm.
Slice and enjoy! They do not need to be kept in the fridge but will last the longest that way.
Skratch Strawberry Peach Lemonade Fruit Leather
Bike snack, portable
Ingredients
4 cups chopped fruit (I used 3 cups strawberries and 1 cup peaches)
2 Tbsp of honey
One scoop of Skratch Sport Hydration Drink Mix (I used Strawberry lemonade)
Directions
Blend and puree the ingredients. Line a rimmed baking sheet with parchment paper. Pour out the purée into the lined baking sheet to about a 1/8 to 1/4 inch thickness. Heat the oven to a low 140°F. If you have a convection setting, use it.
Let the puree dry in the oven like this for as long as it takes to dry out and form fruit leather. This can take a few hours (4-6) so be sure to make these when you will be around the house or overnight.
When the fruit leather is ready, you can easily peel it up. To store it, cut into strips and roll up and place in an airtight container in the fridge.
Mini Sourdough Sandwiches
Ingredients
1 cup almond milk
3 large eggs
1/2 cup sourdough starter discard
3/4 teaspoon salt
1 cup all-purpose flour
Directions
Warm the milk in the microwave or a small saucepan until it feels slightly warm to the touch.
Combine the warm milk with the eggs, sourdough starter and salt, then mix in the flour. Don't over-mix; a few small lumps are OK. The batter should be thinner than a pancake batter, about the consistency of heavy cream.
Heat a mini loaf pan like this one from Wilton in the oven while it's preheating to 450°F. Remove the muffin tin from the oven, and spray it thoroughly with non-stick pan spray. Quickly pour the batter into the cups, filling them almost to the top. Space the popovers around so there are empty cups among the full ones; this leaves more room for expansion.
Bake the popovers for 15 minutes, then reduce the oven heat to 375°F and bake for an additional 15 to 20 minutes, or until golden brown.
Remove the popover loaves from the oven and let cool.
Once your loaves are baked and cooled, use a bread knife to slice your sourdough loaves into mini bread slices. If you’d like, freeze half of the slices and take them out when you’re ready to make your sandwich.
Use nut butters, jams, hummus, cheeses, avocado and more to compile your mini sandwiches.
Umami Rice Cakes With Lemon And Pepper Seasoning
Bike snack, portable
Makes 10 cakes
Ingredients
2 cups dry Calrose rice
3 cups water (or 3 cups of broth)
1/4 cup Braggs Aminos
1/4 cup rice vinegar
1/4 cup maple syrup
1/3 cup extra virgin olive oil
1-1/4 Tbsp lemon and pepper seasoning
Shaved parmesan cheese
Salt and Pepper to taste
Directions
Cook rice and water. Let sit for about 5 minutes in the cooker after it is done to make sure all moisture is absorbed. Transfer your rice to a large mixing bowl with your rice paddle. Add maple syrup, aminos, rice vinegar, and olive oil. Gently mix with rice paddle while rice is still hot. Spread into an even layer onto a metal sheet pan using the paddle. Sprinkle on the lemon and pepper seasoning and parmesan cheese. Cut into squares, about 2” x 2” in size. Wrap into individual cakes using Skratch paper or individual Bees Wrap and store in the fridge for easy grabbing.
Sweet Potato Espresso Kick Cakes
Pre-race, bike snack, portable
*Makes about 12 muffin cakes
Ingredients
1/2lb sweet potato, cooked. (About 1 large or 2 medium potatoes. Peeling optional)
2 large eggs
12 Medjool dates, pitted (2/3 cups)
2 Tbsp coconut oil, melted
2 tsp baking powder
2 Tbsp cocoa powder
4 Tbsp ground espresso (or choose your own amount)
1/4 tsp salt
1/2 cup almonds
1/3 cups rolled oats
Directions
Preheat the oven to 350*F. In a food processor or Vitamix add all the ingredients and combine well. Line your muffin tray with paper cups or grease with cooking spray. Fill the muffin tray with the batter and press down firmly. Smooth the surface with a wet rubber spatula or spoon. Bake for 25 minutes or until they are spongy and smell amazing.
Banana Maple Energy Gel Squeeze
Bike snack, portable
*Fills two 3.5 oz energy flasks
Ingredients
1 banana
1/2 cup unfiltered apple juice
2-3 Tbsp Maple syrup
Water as needed
Sprinkle of sea salt
A sprinkle of coconut sugar
Directions
Add all ingredients to a high-speed blender and blend until smooth. Pour contents into individual energy gel flasks. Store in the fridge until ready for consumption during your next ride.
Apple Blueberry Bircher Muesli
Pre-race, breakfast
*Makes 2 servings
Ingredients
1 cup muesli (Here’s how to make your own batch)
1 cup milk (I prefer almond or oat milk)
1 small apple diced
1 small handful of blueberries
1 Tbsp of blueberry chia jam
1 Tbsp of almond butter
Sprinkle of cinnamon
Directions
Combine oats and choice of milk in a bowl. Place in the refrigerator overnight. In the morning, chop the apple, and add in blueberries, jam, almond butter and cinnamon. Enjoy!
Molasses, Raisin and Banana Oatmeal
Pre-race, breakfast
Ingredients
1 cup rolled oats
1 cup oat milk
1 banana sliced
1 Tbsp coconut sugar
1/4 cup raisins
1 Tbsp molasses
Pinch of sea salt
Nuts or granola (optional)
Sprinkle of cinnamon
Directions
Mix oats, milk, sugar and salt in a microwave-safe bowl. Heat on high for 2-2.5 minutes. Add in banana, raisins, molasses and optional nuts/granola. Finish with a sprinkle of cinnamon if desired.
Quinoa, Peaches and Berries Breakfast Bowl
Pre-race, breakfast
Ingredients
1/2 cup cooked quinoa
1/2 cup almond milk or another plant-based milk
1 peach, cut into slices
Handful of blueberries
Sliced almonds
Dried craisins
Shredded coconut
Sprinkle of cinnamon
Drizzle of honey, maple syrup or molasses
Directions
Prep your quinoa when you find 15-20 minutes during the week. Double the batch for leftovers to make this breakfast in 5 minutes or less. Combine cooked quinoa, almond milk, and your choice of mix-ins. Microwave until warm. Add in peaches and blueberries. Drizzle with molasses, maple syrup or honey and sprinkle with cinnamon.
Tip: You can optionally toast the nuts and shredded coconut for five minutes in a frying pan. This will give you a slightly more nutty and aromatic flavor to your breakfast bowl!
Sweet Potato Pancakes and Mini Muffins
Pre-race, breakfast, bike snack, portable
*Makes 8-12 pancakes
Ingredients
2 cups all-purpose flour or Pamela’s Pancake and Baking Mix
1 cup mashed sweet potatoes (about one medium to large sweet potato)
2 Tbsp of coconut sugar
2 tsp baking powder
1/2 tsp salt
1 tsp ground cinnamon
3 eggs
1-1/4 cup almond milk unsweetened
4 Tbsp of butter, melted (Sub melted coconut oil)
Directions
For Pancakes
Put all ingredients into a high-speed blender. Blend until smooth. Heat a large skillet over medium heat with coconut oil. Pour batter onto the pan. Let cook until the edges turn golden brown, then flip. Cook the second side until golden brown.
When cooled, add nut butter, jam, honey and banana slices between two pancakes. Wrap in tin foil or reusable wrap like Bee’s Wrap.
For Mini Muffins
Preheat the oven to 350 degrees. Save some of the batter from your pancakes (or double the batter recipe), and pour into a greased mini muffin tin like this one from Wilton. Bake for 8-12 minutes or until golden brown. Enjoy as a mini pancake muffin while you’re out on the trails.
A pan of mini sweet potato pancake muffins used from the pancake batter.
Veggie Sandwich with Tahini, Avocado, Mayo, Pickles, Dill, Spinach and Crushed Sweet Potato Chips
Recovery meal, lunch, dinner
Inspired by the recovery aid station pickle and chip sandwiches at the end of each stage, I took this recovery sandwich to the next level. Salty, crunchy, savory, sour, and nutty - this sandwich will probably seem a bit weird to most, but we crave weird things at the end of long bike rides. Here's how you can make yours
Two slices of thick, hearty bread. (I use Dave's Killer Bread_
Dill pickles
Two slices of cheddar cheese
1/2 avocado, smashed for a spread
Avocado oil mayo for a spread
Tahini for a spread
Dill for garnish
Spinach
Sweet Potato Chips
Fried egg (optional)
Lemon Orzo and Basil Salad
Recovery meal, dinner
Servings 4
3 Cups cooked lemon orzo
1/4 cup cashews
1/4 cup raisins
2 Tbsp olive oil
1 bunch sweet lemon basil
1 chopped red bell pepper
2-3 chopped carrots
Directions
Combine cooked orzo with other ingredients in a large mixing bowl. Add salt and fresh lemon juice to taste. Serve with warm sourdough bread or toast.
Quinoa Hash with Veggies and Eggs
Pre-race, breakfast, lunch, dinner
Makes 2 servings
Ingredients
2 Tbsp Olive Oil
1 medium onion sliced
2 cups cubed cooked sweet potato
1/4 cup sauteed spinach
3 cups cooked quinoa
Salt, pepper and grated parmesan cheese
2 eggs
1/4 avocado, sliced (optional)
A dollop of hummus (optional)
Lemon olives (optional)
Directions
Bring a lightly oiled saute pan to medium-high heat. Add onion slices and saute until browned. Add cooked sweet potatoes and spinach, saute until potatoes begin to brown. Add in cooked quinoa, salt, pepper and cheese.
Make room on your skillet and cook the eggs as you like. Divide hash onto two plates. Top with your choice of avocado, hummus, lemon olives, lemon juice, and/or hot sauce.
Snacks
Molasses Peanut Butter Granola Chunks
Snack, recovery
Ingredients
3 cups rolled oats
6 Tbsp coconut oil, melted
2/3 cup unsweetened dried tart cherries, chopped
2/3 cup blackstrap molasses
1 cup peanut butter (sub tahini)
2 tsp ground cinnamon
1 cup unsweetened shredded coconut
1/2 tsp sea salt
2 tsp vanilla extract
2/3 cup pepitas
1/2 cup sesame seeds
Directions
Preheat the oven to 350 degrees. Line (2) 8 x 8 inch or (1) 13 x 9-inch baking dishes with parchment paper. In a large mixing bowl, mix together oats, coconut, cherries, pumpkin seeds, sesame seeds, cinnamon and salt. Add the peanut butter (or tahini) melted coconut oil, molasses and vanilla. Stir to combine. Spoon into the baking dish and use a metal spatula or spoon to press down firmly into a compact layer.
Bake in the oven for 25 to 30 minutes or until the top is firm and slightly dark. Remove from the oven and let cool completely. Once cool, use parchment paper to lift out and place on a hard surface. Using your hands or a utensil, break the granola into bite-sized chunks. Store in an airtight container at room temperature or freeze for longer.
Banana Bread Granola
Banana Bread granola with muesli, a banana, and home chia cashew butter
Breakfast, snack, dessert
*Makes 6 cups granola
Ingredients
4 cups rolled oats
1/2 cup coconut sugar
1/4 cup filtered apple juice
1 ripe banana
1/2 cup maple syrup
1 cup unsweetened shredded coconut
1/2 cup chopped cashews
1/2 cup pecans
1/4 cup pine nuts
1/2 cup raisins
Directions
Heat oven to 300 degrees. In a large mixing bowl, combine oats, coconut sugar, shredded coconut and nuts. In a blender, combine apple juice, banana, and maple syrup. Process until smooth. Add blender contents to the bowl and stir. Add another splash of apple juice or maple syrup if granola seems too dry. Spread mixture evenly onto a parchment-lined cookie sheet. Bake for 45 - 55 minutes, stirring occasionally until granola is desired shade of brown. Allow granola to cool completely and store in an airtight container at room temp or in the freezer. Enjoy on its own, with milk, oatmeal, or chia seed pudding.
Maple Turmeric Chex Mix
Ingredients
3 cups rice Chex
2 cups gluten-free pretzels
1 cup cashews
1 cup almonds
1 cup pecans
1/4 cup sunflower seeds
1/4 cup pine nuts
4-5 Tbsp maple syrup
4-5 Tbsp coconut oil melted
2 tsp ground turmeric
1 heaping tsp cinnamon
1 tsp sea salt
1/4 tsp cayenne pepper (optional)
Directions
Preheat the oven to 350. Add Chex, pretzels, and nuts to a large bowl. Stir in maple syrup and melted coconut oil. Sprinkle turmeric, cinnamon, salt and cayenne (if adding) over top and toss to coat evenly. Add mixture to two large baking sheets lined with parchment paper (Turmeric stains!) Bake for 8-12 minutes, stirring every 4 minutes until the mixture turns slightly darker and becomes aromatic. Allow to cool completely and add to a glass jar or freezer-safe container.
Sweet Potato, Date and PB Energy Dip
Ingredients
1 medium baked sweet potato or roughly 1/2 cup mashed
2 Tbsp peanut butter
1/3 cup dates, finely chopped (I get my online from Rancho Meladuco Date Farm)
1 tsp chia seeds
1/8 tsp sea salt
Tip: Mix in 2 Tbsp cocoa powder plus a little water to your spread for a chocolatey twist!
Directions
Add banana to a small bowl and smash with a fork until smooth. Add the rest of the ingredients and stir until well combined. Enjoy the sweet potato dip and spread with crackers, pretzels, fruit or bread for a pre-ride or recovery snack. It goes especially well with these Sourdough Popovers and Mini Sourdough Popover Loaves.
Store leftovers in an airtight container in the fridge for up to 5 days.
Lemon Gingerade
Hydration, digestion
Ingredients
1/4 cup fresh lemon juice
4 cups water
2-inch piece fresh ginger, peeled and grated
2 Tbsp honey
1/2 tsp sea salt
Directions
Bring water to a boil in a pot. Place grated ginger directly into the pot, turn the heat to low, cover and simmer for 15 minutes. Pour through a strainer into a pitcher or large mouth mason jar. Stir in lemon juice, honey and salt if using. Chill in the fridge and serve over ice.
Tip: Add coconut water to your gingerade for an additional electrolyte boost
No-Fuss Chia Seed Pudding
Recovery, Dessert
Ingredients
1 cup almond milk or other plant-based milk (Soy, hemp, almond, coconut)
1 cup whole milk yogurt or other plant-based yogurts
1/2 cup chia seeds
1-2 Tbsp honey or maple syrup (Bjorn’s Vanilla Bean Honey is a great sweetener for this recipe!)
2 tsp vanilla
1/4 tsp sea salt
Directions
Pour the milk and yogurt into a large bowl or dish and whisk until smooth. Add chia seeds and whisk until well combined Add remaining ingredients and whisk to incorporate. The chia will start to expand and absorb the liquid, so make sure you have some extra space in the dish!
Let the mixture sit out on the counter for at least 20 minutes, mixing every 5-10 minutes to ensure the chia absorbs without clumping. Cover and refrigerate overnight (or at least 6 hours). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
Enjoy for breakfast or as a snack topped with fresh fruit, granola, dried fruit, nuts, seeds, jams, etc…
Chia Pudding Topping Ideas And Ways To Use
Mango puree with toasted coconut/almonds and cocoa nibs
Granola, including this Chocolatey Maca Granola recipe
On top of pancakes or Friday Treat Yo Self French Toast
Mix in with muesli for a pre or post-ride meal
