Pre-Ride Fuel Recipes Every Cyclist Needs (Simple Homemade Food)

When you’re getting ready for a long ride, the last thing you want is to bonk halfway through.

The key? Eating the right fuel beforehand.

These three quick, easy, and cyclist-approved recipes will give you lasting energy without weighing you down. Best part—they’re budget-friendly, delicious, and Instagram-worthy!

1. 🥣 5-Minute Oatmeal Energy Bombs (Overnight Oats)

Perfect for: Busy mornings when you just want to grab your breakfast and go.

Ingredients (1 serving):

• ½ cup rolled oats
• 1 small banana (mashed)
• 1 tbsp chia seeds
• 1 tbsp peanut butter
• ½ cup milk (or almond milk)
• ½ tsp cinnamon (optional)

Method:

1. In a jar or bowl, mash the banana with a fork.
2. Stir in oats, chia seeds, peanut butter, and cinnamon.
3. Add milk and mix well until combined.
4. Cover and refrigerate overnight (or at least 4 hours).
5. In the morning, give it a stir and top with extra banana slices or nuts.

👉 Energy that lasts, with slow-releasing carbs + protein to keep your legs spinning!

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2. 🍌 Cyclist’s Banana Pancakes (2-Ingredient Magic)

Perfect for: When you want something warm, fast, and protein-packed.

Ingredients (makes ~4 pancakes):

• 1 ripe banana
• 2 large eggs

Method:

1. Mash banana in a bowl until smooth.
2. Crack in eggs and whisk together into a batter.
3. Heat a non-stick pan over medium heat and lightly oil it.
4. Pour small rounds of batter and cook 1–2 minutes per side until golden.
5. Serve as is, or top with honey, berries, or a spoonful of yogurt.

👉 Simple, clean energy. Plus, it looks great on Instagram—shareable food = shareable post.

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3. 🍯 DIY Energy Bars (The Homemade Jersey Pocket Snack)

Perfect for: Long rides when you need something compact and powerful.

Ingredients (makes ~8 bars):

• 1 cup rolled oats
• 1 cup dates (pitted)
• ½ cup mixed nuts (almonds, walnuts, or peanuts)
• 2 tbsp honey (or maple syrup)
• Pinch of salt

Method:

1. Blend dates in a food processor until they form a sticky paste.
2. Add oats, nuts, honey, and salt. Blend again until mixed.
3. Press the mixture into a lined baking dish and flatten evenly.
4. Chill in the fridge for at least 1 hour.
5. Cut into bars and wrap individually (perfect for jersey pockets!).

👉 Way cheaper and healthier than store-bought energy bars.

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Final Tip for Cyclists

Try these recipes on shorter rides first to see how your body reacts.

Everyone’s digestion is different, but these cyclist-friendly classics are tried and tested for steady energy 🚴‍♀️💨

Read more:

• Food to eat AFTER a big ride
• Cyclists – eat these food before your big ride
• Snacks to take on a bike ride

Which one would you try first? Comment below—Banana Pancakes or DIY Energy Bars? 👇