Energy Flapjacks for Long Rides

Homemade flapjacks are a brilliant alternative to expensive energy bars. They’re easy to make in bulk, pack well in jersey pockets, and provide sustained energy for long rides and brick sessions.

Ingredients (Makes 12 bars)

• 250g porridge oats
• 125g butter
• 100g golden syrup
• 75g brown sugar
• 50g dried cranberries or raisins
• 30g mixed seeds (sunflower, pumpkin)
• Pinch of salt
• Optional: 1 tablespoon cocoa powder or 50g dark chocolate chips

Instructions

1. Preheat oven to 180°C. Line a 20x20cm baking tin with greaseproof paper
2. Melt butter, golden syrup, and sugar in a saucepan over low heat. Stir until combined
3. Remove from heat. Add oats, dried fruit, seeds, and salt. Mix thoroughly
4. Press the mixture firmly into the prepared tin using the back of a spoon
5. Bake for 20-25 minutes until golden on top but still slightly soft in the middle
6. Allow to cool completely in the tin before cutting into bars

Storage

Wrap individually in foil or cling film. They keep for a week at room temperature or can be frozen for up to 3 months. Each flapjack provides roughly 200-250 calories — similar to a commercial energy bar but at a fraction of the cost.