Warning: Declaration of mysiteDescriptionWalker::start_el(&$output, $item, $depth, $args) should be compatible with Walker_Nav_Menu::start_el(&$output, $item, $depth = 0, $args = Array, $id = 0) in /homepages/46/d392538923/htdocs/wp-content/themes/awake/lib/classes/menu-walker.php on line 45
Vancouver Coach – Professional Coaching services for endurance athletes

Coaches’ notes

Professional Coaching Services for Endurance Sport Athletes

Belgian Rice Cake E1326674371288



The LifeSport coaches wrote a great article for the triathlete magazine about meals before, during or after workouts.

Below two of my favourite choices.

Try the 2 recipes below during your long bike sessions for refuelling. But watch it: The choices might be so popular that your training buddies will steal them from you.

Power Potatoes

Ingredients: Potatoes, Olive Oil, Parmesan Cheese & Salt

How to  prepare:

  1. Boil potatoes for 10 to 15 min.
  2. Strain the potatoes and rinse with cold water
  3. When cool, peel potatoes by hand
  4. Place peeled potatoes in pan
  5. Sprinkle moderate amount of salt in the entire pan
  6. Pour olive oil on top of the potatoes and grate parmesan cheese on top the potatoes
  7. Press the leftover salty, oily, cheesy paste on the potatoes
  8. Wrap tightly in aluminum foil (easy to open, easy to hold)
  9. Ride
  10. Eat

When: I used to eat the potatoes after a long ride or within the last 1-2h of a long 7h ride.

Why: The boiled potatoes are very easy to digest. Due to the high glycemic index of the potatoes, the blood sugar will increase rapidly and another couple hours of riding or a long brick run will be no problem. The salty crust out of olive oil, cheese and salt adds an extra little bit of electrolytes and carbs for refuelling!

The Belgium Rice Cake

Ingredients: 1 cup cooked Risotto, 3 scrambled eggs in olive oil, Fried prosciutto or bacon, Balsamic vinegar, Liquid Aminos Protein Concentrate, Sugar.

How to prepare:

  1. Mix everything in large bowl
  2. Place in a baking pan and press it evenly into the pan
  3. Sprinkle sugar over top to create a glaze
  4. 4. Cut into small square pieces
  5. Wrap pieces in aluminum foil

When: These used to be my most favourite “energy bars” during long training rides or races.

Why: The rice cake has a great taste. It adds a different flavour to the “boring” energy bar choice. The ingredients are easy to digest while exercising and provide a great source of carbs for refuelling and protein for rebuilding!

Warning: count(): Parameter must be an array or an object that implements Countable in /homepages/46/d392538923/htdocs/wp-includes/class-wp-comment-query.php on line 399
%d bloggers like this: