If a cyclist’s body were a car, the food you put in it is the fuel that makes it pedal. And the better the fuel, the faster it goes!
What makes a meal a winner in winter? Here’s the PRO BIKE TOOL ticklist:

  • Healthy and nutritious

  • Healthy and Full of good things that will help our cycling performance

  • Can be cooked in batch and refrigerated or frozen for later use

  • Warming, tasty and comforting for before or after those cool off-season rides.

Up your cycling game in 2022 with these delicious recipes that will boost your health and help you ride further this winter:


You can’t beat a big bowl of oatmeal for a pre-ride breakfast when it’s cold outside.

Oatmeal (or porridge) is warm, satiating, great fuel for the ride, and only takes a few minutes to prepare.

Oats are one of the best energy sources you can get, giving you slow-release carbohydrate that will keep your pedals turning through rides long or small.

Cook up your oats with water, dairy or replacement milk, throw in a handful of blueberries for their great taste and awesome antioxidants, add a spoonful of cholesterol-controlling almond butter and you’re destined for a great ride.


Check out a recipe suggestion here


A load of beans, a little spice – it’s a guarantee for something nice.

Chilli con carne is a meal that everyone loves for good reason. It’s rich and warming, packed full of protein, and can be pimped in all sorts of ways.

With a range of beans for flavour and texture, veggie chilli contains a perfect portion of protein to help you rebuild and recover after a tough ride and is rich in fibre that promotes gut health and keeps you satiated all day long.

One of the best things about chilli is how much you can modify or add to it!

Make it as hot and spicey as you like, serve it with rice, pitta or potato, add some awesome with guacamole, sour cream or cheese, or cook it with ground beef if you’re after some meat.

And better still, chilli tastes even nicer when it’s made in advance and eaten a day or two later. Perfect for a reheated post-ride feast!



Make it the pro way, with this method from top team EF Pro Cycling


Chicken soup is what your mom fed you when you were unwell as a kid for good reason – it’s comforting, warming and packed full of goodness.

The chicken is a great protein source and easier to digest than darker meats, and the array of veggies serves you a whole heap of vitamins and a pile of fiber.

Making soup is a great way to reduce your household waste too. Rather than throwing away those random onion halves, lonely carrots and elderly greens that are lurking at the bottom of the fridge, throw them into the soup and make something out of nothing!

Warm yourself up, boost your health and take a trip down memory lane after your bike rides with some hearty chicken soup.

Here’s how you can make it!


With sweet potatoes, a load of veg, some lentils and chickpeas, it doesn’t get any healthier and heartier than this stew.

Sweet potatoes are many cyclists’ most overlooked carb source – but they taste great and are packed full of goodness. These orange packets of power are full of blood sugar-controlling fibre and provide a range of essential vitamins.

Look at the potatoes and sauce as just the beginning of this dish – from there, you can throw in almost whatever you like! Use up whatever veg you have laying around, crank it up with warming spices, or add in some meat like chicken or ground beef. Get creative!

This stew is so good, one of the best race teams in the world makes it.

Here’s how Team Trek-Segafredo serve up their stew