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Recovery Smoothy

Perfect for post sessions, to top up your portion and carbohydrate stores


Rego SIS Vanilla or strewberry

Mixed frozen summer fruit

Peanut butter


Now there are no measurements for this as you use as much as you want post session, throw it all in a blender and its super quick. If you want it as a smoothy bowl then add more frozen fruit and top with granola.

Energy Balls:

When going out for those long winter rides, gels and energy bars are not always that appealing. Instead, why not try making your own energy balls that can be specific to you? Making these are cheap, quick and easy. These are my go-to for those long 4hour rides. I even add in protein recovery powder just to start that recovery more quickly.


This batch makes 12 balls and each serving is 3 balls.

1 cup of dates

¾ cup porridge oats

2 heaped tbsp of peanut butter

1 tbsp cocoa powder

3 tbsp mixed seeds


Soak the date in 1 cup of boiling water for 15 min (or longer) and then drain. Blend all the ingredients to form a paste and roll into balls. If the mixture is too dry, add a splash of water.ecip

Cranberry and Coconut Energy Bars:

These energy bars are so delicious and packed with plenty of goodness. They're perfect for having on the go, before or after your ride or during a competitionto keep your carbohydrate stores topped up.


100g hazelnuts

100g almonds

100g dried cranberries

180g pitted placed in dates (chopped up, then 200ml boiling water for 5 minutes)

200g oats

1 tablespoon coconut oil

50g desiccated coconut

25g mixed seeds

1 ripe banana

The drained water from the dates


Place the dates into 200ml boiling water and set aside for 5 minutes (remember; do not throw the water away afterwards). Into a food processor, add the hazelnuts, almonds, oats, mixed seeds and dried cranberries, and blitz until a rough consistency is formed (you still want to be able to see roughly chopped chunks of nuts). Transfer the dates from the boiling water to the food processor, and add the coconut oil and the desiccated coconut. Blitz again until a consistent mixture has formed .On a hob, gently heat the remaining water from the dates with 1 banana until a date and banana puree has formed. Add the date and banana puree into the food processor. Line a baking dish with grease proof paper before transferring the content of the food processor. Let cool before transferring to the fridge. Once cool, cut into 16 energy bars. Finally a pudding for breakfast, making sure our fuelled correctly for them cold winter rides:

Carrot Cake Porridge:

This carrot cake porridge is great for topping up the tank before a morning ride or perfect for helping replenish carbohydrate stores post-ride.


50 grams oats

100 ml water

100 ml semi-skimmed milk (or alternative milk)

Pinch of salt

1 carrot (grated)

1 tbsp sultanas

1 medjool date

1/2 tsp cinnamon

1/4 tsp ginger

1/8 tsp nutmeg

4 pecans

1 tbsp pumpkin seeds

1 tbsp maple syrup


In a saucepan, add your oats, milk, water, salt, grated carrot, sultanas, cinnamon, ginger and nutmeg and maple syrup. Heat gently, stirring continuously. Once warm, serve and top with crushed pecan nuts and pumpkin seeds.

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