Recipe Junction

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Bars of Iron, endurance bar

Replenishing the carbohydrates and fats that your body consumes on a ride can prevent you from wearing out on a long ride, just as riders replenish water as it is sweated and metabolized away. Snacking on high-energy foods before and during your ride is thus a common habit, and for good reason.

Carbohydrate-rich foods such as bananas and fig bars are popular, as hard riding depletes the body's comparatively tiny carbohydrate reserves rather then the far larger fat reserves one draws from when riding farther from your anaerobic threshold. Especially for a well trained cyclist with a higher anaerobic threshold, you will eventually crave foods with more substance -- that is with more fat, to make up for what you've been consuming.

The recipe below provides a carbohydrate-rich snack with an energy density high enough to keep you pedaling. A good tip is to experiment with carrying more then one type of snack and allowing your body to decide which one it needs based on your cravings.

Bars of Iron

• 1 cup dark raisins
• 1/2 cup golden raisins
• 1/3 cup butter or margarine
• 1/2 cup sugar
• 1 egg
• 1-1/4 cup whole wheat flower
• 1/4 cup toasted wheat germ
• 1/2 cup golden molasses
  or dark molasses
• 1/2 cup nonfat dry milk
• 1 cup sliced almonds (optional)
• 1 cup quick cooking oats
• 1/2 cup liquid skim milk
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 1-1/2 teaspoon baking powder

Chop raisins (using food processor if possible). Cream butter, sugar, molasses and egg.

Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger.

Blend into creamed mixture with liquid milk.

Stir in oats, raisins, and half the almonds (if desired).

Pour into greased 13x9x2 inch pan and spread evenly.

Sprinkle with remaining almonds (if desired).

Bake at 350 degrees for approx 30 minutes.

Cool in pan and cut into 1x4 inch bars.

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