Recipes and expert advice to help time-poor cyclists get moving, stay energised and recover well. This is portable, practical, performance food.
‘If you’re hungry, it’s too late’ is the cyclists’ mantra to avoid hitting the wall with an all-consuming loss of energy. To professional peloton, club riders and weekend peddlers alike, portable foods are as essential as a pump and a spare tube.
Armed with a host of simple-to-prepare, savoury and sweet recipes, Alan Murchison creates a range of on-the-go snacks, unique dishes and smoothies to enable riders to ditch the processed energy bars, sugary drinks and takeaways, and enjoy real food full of flavour.
On-the-go food must be appealing enough to encourage snacking when appetites are blunted and robust enough to withstand being grabbed from a musette. These energy-boosting recipes – including mouth-watering snacks such as pressed parmesan and rosemary polenta, date and macadamia ‘Snickers’ bars and cherry bakewell balls – restore strength and are downright delicious.
Alan also devotes sections to dishes that can be prepared quickly before and after a ride. The fill-the-tank dishes – including carby corn cakes, ‘Full English’ breakfast frittatas and 'full gas' lasse – are all easily digestible and provide the energy to begin your ride. Instead of impatiently raiding the fridge after a hard day on the saddle, his post-ride refuelling suggestions – including white chocolate miso blondies, frozen yoghurt protein berry bites and chocolatey cardamom protein muffins – offer irresistible protein-rich recovery alternatives.
As a respected cyclist and pro-cycling team nutritionist, Alan has road-tested his own recipes and cooked them for elite cyclists. His well-thought-out meals and snacks are illustrated with stylish photography and accompanied by breakout sections of advice, information and anecdotes, all well seasoned with Alan’s now familiar wit and wisdom.
By:
Alan Murchison
Imprint: Bloomsbury Sport
Country of Publication: United Kingdom
Dimensions:
Height: 246mm,
Width: 189mm,
Spine: 25mm
Weight: 454g
ISBN: 9781399411066
ISBN 10: 1399411063
Pages: 192
Publication Date: 30 July 2024
Audience:
General/trade
,
ELT Advanced
Format: Hardback
Publisher's Status: Active
Introduction Part One: Back Pocket Heroes Polenta & Poppyseed Cake Retrotastic Coconut Ice Carrot Cake Fluffy Waffles Parsnip Choc Chip Coconut Waffles ‘Murch Mochi’ Japanese-style Corn & Coconut Cake Backstedt Bars Bingham’s Golden Energy Balls Maple Butter Sable Biscuits Snickerish slices Cherry Bakewell Balls Apricot, almond & feta bites Cherry, Coconut, White Chocolate Energy Bars Jaffa Cakey crumpets Gravelly Road Bites Sweet potato ‘Tattie’ Scones Chocolate Cherry Pancake Rolls Fruit 'n Nutella Bites Bread and Butter Sourdough Pudding Bars Pro-elite Cyclist Rice Cakes Sushi-style Tortilla Wraps Teriyaki Tempeh Sweet potato wrap, peanut hummus & roasted beets Tortilla Wraps Toasties Part Two: Carbs are King ‘Death wish’ Pasta Banging Gulab Jaman Sweet Potato Waffles Pumping Paratha Ghetto Paella Coconut Race Rice Instant ‘Noodles in a Pot’ ‘English Breakfast’ Muffin Toast Ciabatta Five-minute Mini Pizzas Carby Corn Cakes Part Three Protein Puncheurs ‘Frei speed’ Falafels ‘Full English’ Breakfast Frittatas Chicken Murch Nuggets Flying-Scotsman Sardines. DIY Nut Butters Salmon Sesame Dippers 'Cheeky Nandos' Dowsett style ‘Old Bay’ Baked Potato Cakes Crispy Fried Asian-style Eggs Teriyaki Sesame Salmon Tuna ‘Mayonnaise’ Cucumber Sushi Fish Finger Sarnie Champs Chorizo Toast Gregg’s ‘Revenge’ Sausage Roll Part Four: Post and Pre-ride Eats & Treats Full Gas Granola Chocolatey Cardamom Protein Muffins Chewy Oatmeal Raisin Cookies Sticky Toffee Date Muffins Miso-Marmite Pancakes Clancy’s Classic White Chocolate Miso Blondies ‘Last legs’ Espresso Brownie Salted Caramel and Black Olive Shortbreads Frozen Yoghurt Protein Berries Bites Banana Peanut Popsicle 'Go hard' Avocado Hummus Beetroot, Broad Bean & Butter Bean Hummus Pressed Parmesan & Rosemary Polenta Smoked Salmon & Cream Cheese Roulade Part Five: Wet 'n' Wild Spicy Cyclist's Chai.. Lemon, Liquorice & lime Energy Drink Stiggy Smoothie Full gas lasse Silky Smooth Protein Hot Chocolate Chowder for the Road ‘Get Me Home’ Lentil Soup
Alan Murchison is a Michelin-starred chef with over 25 years of experience working in some of the world's top restaurants. He is the author of two best-selling recipe books for cyclists: The Cycling Chef: Recipes for Performance and Pleasure and The Cycling Chef: Recipes for Getting Lean and Fuelling the Machine. @performance.chef
Reviews for The Cycling Chef On the Go: Ride Day Recipes to Fuel Up, Replenish and Restore
I can't think of a finer chef to have written a book on nutrition and diet for athletes. -- Tom Kerridge Top meals from the Michelin-starred chef who is also a champion athlete... Catnip for the style-obsessed, Rapha-wearing aficionado * The Times * Alan's knowledge as a world-class chef, as well as being a competitive athlete, gives him an extraordinary understanding in how to make healthy food taste great with a practical and unique approach to nutritional cooking. -- Fred Sirieix
