Mountain Bike Rider — March 2018

MARCH 2018 mbr 23

NUTRITION
Nutrition is the secret ingredient. If you are out for a 60-90
minute ride you need nothing more than water in your bottles.
However, if you suddenly feel drained after two hours it is
probably because you’ve run out of fuel. Balancing energy
intake and expenditure isn’t always easy though: it’s important
to keep body weight down, and taking in excessive calories
during a ride is clearly counterproductive. The key advice is
to take on 30-60g of carbohydrate per hour, as a maximum
(if planning on more than a 90-minute ride). This can be
through energy powders such as SiS (which can contain 47g
carbohydrate per serving) or through snacks such as a Clif bar,
which deliver around
27g of carbohydrate
per serving. You
don’t need to count
calories, but this
shows how easy
it is to keep your
energy levels up. My
preferred mix is one
bottle of carb drink,
a bottle of water
and a snack bar for a
2-2.5 hour ride.

WHO IS ALAN

MILWAY?

Alan is arguably the

best mtb coach in the

business. He’s steered

world champions like the

Athertons to gold, and

helps regular riders

like u

the m

out o

BAKE YOUR OWN

Energy bars are easy to make, nutritious

and cheaper than any shop-bought bake

With a little creativity and kitchen work you can soon rustle up a wholesome

bar. The DIY option allows you complete control over ingredients, taste and

consistency. Use dates, fi gs, raisins or other sticky dried fruits as the base

for your bar. They will help glue it together and provide perfect ride fuel

in the form of fruit sugar. Add oats for their slow-release carbs to sustain

your energy kick, and almonds or cashews for their creaminess and healthy,

satiating fat content. Seeds are a great way to tweak the texture, energy and

protein density of the bar. Don’t be afraid to experiment — we did and this is

what we came up with.

MEGA-SEEDS MONSTER BAR

QINGREDIENTS

100g coconut oil

80g honey

200g oats

150g fi nely chopped dates

50g crushed or slivered almonds

20g fl ax seed

20g pumpkin seeds

20g sunfl ower seeds

20g cranberries

QMETHOD

1. Melt the oil and honey together in a saucepan.


2. Stir in the rest of the ingredients and mix together thoroughly.


3. Transfer mixture to an 8in lined baking tray and press down until fi rm.


4. Transfer to oven and bake at 160°C for 25 minutes.


5. Let the mix cool. Cut it into slices and wrap in foil.