Fuelling Without Bars and Gels

Fuelling Without Bars and Gels

Winter training consists of long, cold base miles and hot and humid turbo trainer sessions. This time does come with some perks however. Throughout the race season, you’ve most likely had your fare share of high sugar gels, bars and drinks. These all take a toll on your taste palette and stomach. Winter is the perfect time to enjoy some more ‘real food’. These ‘real foods’ provide a great alternative to your normal products without sacrificing nutritional content.

We’ve asked the pro riders of Swift Pro Cycling to tell us about their favourite on-bike foods for this time.  


Chocolate Dipped Belgian Sugar Waffles - Tristan Robbins

Rule 28 Belgian Chocolate Waffle

‘These are a for on the bike fuel. They’re individually wrapped so they stay dry and easy to eat when riding. They’re a really cost-effective food and what’s even more important… they’re delicious.

Nutritional Stats

Typical Values per 100g

Energy 1953kJ/467kcal
Fat 25.3g
- of which saturates 15.1g
Carbohydrates 56.4g
- of which sugars 28.0g
Fibre 1.8g
Protein 5.6g
Salt 0.5g



Breakfast Biscuits – Andy Turner

Rule 28 Soft Bake Breakfast Biscuits

Made for people on the go so a perfect thing to stuff your pockets with. Soft baked biscuits made with wholegrain cereals, added minerals and a variety of fillings like chocolate chips or blueberries. They come individually wrapped so they’re easy so store or keep if you don’t finish them all.

Nutritional Stats

Typical Values per 100g

Energy 1828kJ/435kcal
Fat 14.2g
- of which saturates 1.5g
Carbohydrates 66.4g
- of which sugars 20.1g
Fibre 6.8g
Protein 7.8g
Salt 1g



Peanut Butter and Jam Sandwiches - Will Harper

Rule 28 Peanut Butter and Jam Jelly

Home made so you can make them to whatever size and filling quantity you like the most. Salty and sweet to keep it interesting with a good amount of carbs and protein to keep you fuelled through your session.

Nutrition Stats

Typical Values per 100g

Energy 1473kJ/352kcal
Fat 15.3g
- of which saturates 3.2g
Carbohydrates 45.6g
- of which sugars 13.0g
Fibre 3.1g
Protein 11.1g
Salt 0.8g



Soreen Malt Loaf – Ben Hardy

Rule 28 Malt Loaf

A true british classic. Malt Loaf is a type of sweet leavened bread made with extrmalt act as a primary ingredient - winter fuel at its finest. Chewing through it all will give you something to take your mind of the wet roads for hours on end!

Nutrition Stats

Typical Values per 100g

Energy 1297kJ/310kcal
Fat 2.9g
- of which saturates 0.5g
Carbohydrates 59.7g
- of which sugars 19.2g
Fibre 3.7g
Protein 8.7g
Salt 0.5g




Pâte De Fruits - Alex Braybrooke

Rule 28 Pate De Fruits

Basically, the natural version of a fruit pastel. They’re a traditional French confectionery made of a set fruit paste. The flavour of the fruit is concentrated, similar to making a jam, with sugar and pectin, before setting and dusting with sugar. Great at providing a nice sweet kick to keep you motivated on ling rides.

Nutrition Stats

Typical Values per 100g

Energy 1322kJ/313kcal
Fat 1.9g
- of which saturates 0.5g
Carbohydrates 71.1g
- of which sugars 71.1g
Fibre 5g
Protein 1.2g
Salt 0.1g



Speculoos and Banana Wrap – Ross Lamb

Rule 28 Banana Biscoff Speculoos Wrap

Something substantial that fits nicely into a jersey pocket as well. Wraps tend to survive in a pocket much better than sandwiches as they do a better job of keeping your fillings of choice inside them than two slices of bread. Banana and speculoos provide good carbs as well as potassium to replace what you lose in sweat which can go unnoticed in the cold.

Nutrition Stats

Typical Values per 100g

Energy 1218kJ/291kcal 
Fat 7.2g
- of which saturates 0.6g
Carbohydrates 51.8g
- of which sugars 13.1g
Fibre 6.9g
Protein 5.7g
Salt 1.3g


Fasted Rides Only – Darragh O’Mahony

Not really, but winter is the perfect time to train your body to run off internal energy stores. Whilst it can be very unpleasant (basically bonking on purpose), acclimatising your body to performing this way will allow you to use fats as a fuel source for progressively higher power outputs – something that will pay big dividends some race season.


Fasted training is something we will delve into more in a future piece.


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