One crucial component when training for endurance events is staying comfortable. The correct saddle on your bike or adequately fitted running shoes are vital to keeping relaxed and comfortable. Your nutrition is also essential for a long training session for its nutritional value and mental stimulus. Often, the same sports drinks or bars become boring on long ride after long ride, and the boredom can creep into the quality of your workout. This is where variety in nutrition becomes crucial. A few years ago, I discovered an excellent book titled “Feed Zone Portables” by Thomas & Lim, 2013, which offers a wide range of recipes to keep your nutrition exciting and effective.

The authors list many delectable recipes for on-the-go nutrition. My favorites are honey and banana rice balls, banana waffles, and blueberry and chocolate coconut cakes. The blueberry and chocolate coconut cakes, per serving, contain 45g of carbohydrates and 194mg of sodium, on par with any commercially available bar. The authors also provide information on how to package your homemade nutrition for your training session.  I highly recommend looking at this cookbook, written explicitly for the endurance athlete in mind.

Blueberry and Chocolate Coconut Cakes
3 cups of uncooked, sticky rice
4 ½ cups of water
¾ cup, canned coconut milk
1/4 cup raw sugar
Juice of one lemon
1 ½ teaspoons coarse salt
6 ounces semi-sweet chocolate chips
One pint of fresh blueberries