Homemade Rice Balls for Long Rides: Triathlete Cycling Nutrition

Why This Recipe Works for Athletes

Rice balls — or onigiri — have been a staple of professional cyclist nutrition for decades, championed by teams from Astana to INEOS for their convenience, digestibility and carbohydrate density. For triathletes on long training rides and IRONMAN bike legs, homemade rice balls offer a whole-food alternative to gels: 50-60g of carbohydrate per ball, easy to hold with one hand, and genuinely enjoyable to eat at 35km/h. They also travel well in a bento box without melting or crumbling.

Ingredients

  • 400g sushi rice (short-grain rice)
  • 480ml water
  • 2 tbsp rice wine vinegar
  • 1 tsp salt
  • 1 tsp caster sugar
  • 4 strips of nori (seaweed sheets), cut to wrap around the ball
  • Optional fillings: canned tuna with light mayo, sweet soy sauce, or plain for a clean carb option

Instructions

  1. Rinse the sushi rice under cold water until the water runs almost clear — this removes excess starch and prevents the balls from becoming gluey.
  2. Cook the rice in 480ml of water: bring to a boil, cover, reduce to the lowest heat and cook for 12 minutes. Remove from heat and steam with the lid on for a further 10 minutes.
  3. Mix rice wine vinegar, salt and sugar together until dissolved. Fold gently through the hot rice, being careful not to mash the grains. Spread on a tray to cool to a handling temperature.
  4. Wet your hands with cold water to prevent sticking. Take a handful of rice (approximately 100g), press a small indent in the centre, add optional filling, and mould firmly into a triangular or round ball shape, compressing well so it holds together.
  5. Wrap each ball with a strip of nori — this acts as a handle when eating and prevents your hands from becoming sticky mid-ride.
  6. Wrap individually in cling film or baking paper and refrigerate overnight. Pack in a cool bag for training rides and consume within 6 hours of taking out of the fridge.

Nutrition Notes

Each plain rice ball contains approximately 200-220 calories and 45-50g of carbohydrate — roughly equivalent to two and a half standard energy gels. For long rides, aim to consume one ball every 45-60 minutes alongside your usual fluid intake. The tuna filling option adds 8-10g of protein per ball, which is beneficial for rides over 3 hours where amino acid availability begins to matter. Vegan athletes can substitute the tuna with sweet corn and a small amount of tahini for similar texture.

Prep time: 20 minutes + 30 minutes cooking | Makes: 8-10 rice balls