High carb bars

My husband often uses thousands of calories on a training ride or run, so he needs high carb snacks. For a couple of years now I have been making these – we call them ‘high carb bars’.

The bars are based on certain brand of wholefood bar which conveniently has a list of its ingredients in percentages on the back of the wrapper. These bars are gluten, wheat and dairy free. My variation aren’t necessarily dairy free, as I add chocolate, but they could be.

Five ingredients
Just five ingredients

To make my bars I use a Vitamix. This is a high powered machine which is good at whizzing up stuff. You could also use a food processor. To make the bars without a machine you would just need to bash up the dried fruit, almonds and chocolate in a bowl, perhaps using the rounded end of a rolling pin.


Once all the ingredients are combined, I squish the mixture up together in my hands and then pop it onto a sheet of greaseproof paper and form it into a square sausage.

Square sausage

I weigh it at this stage and because I have already worked out the total number of calories in the recipe, I can work out how many calories per gram. I cut it into 9 or 10 pieces depending on how many calories I want in each piece. For this batch I have cut 52g pieces which are 208 calories and 26g of carbs per slice.

Slices high carb bar
Slices of high carb bar

The beauty of these bars is that they can be taken in the back pocket of a cycling jersey and eaten on the go. To make this easier I wrap them in rice paper.

Wrapped in rice paper


Dried Dates – 180g
Almonds – 100g
Cranberries – 68g
Cocoa Powder – 24g
Dark chocolate – 50g

Using this recipe, the bars are approximately 4 calories and 0.5g carbs per g

(The original recipe used 110g Cashews, but I prefer almonds and I wanted to make it more chocolatey so I added the chocolate. I have used cranberries instead of the original raisins because they have a slightly higher carbohydrate content – the bar is also delicious using raisins).


Mash the dates and cranberries, blitz the almonds and chocolate and add to the mix, along with the cocoa powder – mix with your hands until you have an even consistency. Alternatively add all ingredients to a food processor/Vitamix and whizz together until mixed.  Form into any shape/size bars you fancy.

Take on a cycle ride and boost your energy reserves!


A pain in the piriformis!

Unfortunately my pirformis pain has got worse again over the last couple of months, so now I am reducing my running in order to try to alleviate of the problem. This has happened on and off for the last two years and it is very annoying.  I need to concentrate on my stretching and strengthening exercises.

I have visited a physiotherapist, a chiropractor and a sports massage therapist about this ‘pain in the bottom’ and have never really had a clear answer as to how I can get rid of it for good (maybe I won’t ever?). I know the stretches I have to do and how to treat the acute problem, but why do I have to suffer? I also know it is because I run – but I’m not giving that up. My doctor once told me that as I get older I will experience running induced aches and pains, however he said the benefits of running  – keeping me active and in shape – greatly outweigh the alternative of inactivity, obesity and muscle loss. So I will keep on running – with or without piriformis pain. But for a while I am taking it easy.

Over the past week or so I have been swimming and using the bike in the gym, neither of these activities give me pain, but both take a lot more effort and dedication, mainly because I have to drive 5 miles before I can start. It also takes me longer to use up the calories to allow me to eat the things I want to eat!! There is nothing like running for burning calories and the beauty of running is that I just open my front door and run. When there are other factors involved, like making a car journey, more excuses can be found…

So I’m feeling a bit sad that running is off the agenda for the time being. As I am not working this week, I can use the time to catch up with other things in my life that sometimes get neglected. Maybe a well-earned rest is something that my body will appreciate!

Oh, you may like to know that my gym isn’t such a traumatic place to visit – it’s in a hotel which is a fabulous gothic mansion and it is always a treat to drive up the long driveway to be greeted by this magnificent building in such a beautiful setting.

Tortworth Court Hotel

Amazing Team GB

Sorry for lack of posts recently. The main reason has been these guys…


…and with the four hour time difference from Rio, all the events in the velodrome have kept us glued to the screen from about 8pm to midnight. 

Five days to go at the olympics and Team GB are doing so well, second in the medals table for a few days now. So much talent from such a small island. We are very proud of you all.

Back to normality soon – we need to catch our breath!


RideLondon 100 (spectator!)

On Saturday we travelled up to the capital for Dave’s second RideLondon 100 experience. As in 2015, we had decided to stay in a London hotel the night before as he had an early start time (07.15) and had to be in the pen an hour before. We had a nice early check-in at our hotel then we had to get across the city to the Excel Centre for registration. Unfortunately there were closures on the Northern Line so we had to use buses for some of the journey. This was not my favourite part of the weekend as I tend to get a little nauseous when travelling this way. Soon we were on the much more pleasant Docklands Light Railway, along with some of the other 26,000 people registering for the ride on Sunday.  The registration process lasted minutes, sign a form, show ID then pick up the race pack. There was the Expo to look around but it was busy and stuffy and Dave soon felt the need for a coffee. I had brought some of my homemade superseed flapjack, so we sat outside, next to the dockside and started on the carb loading (fair enough, I didn’t need to carb load but I felt that I should be sociable).

The Excel Centre is in London’s Docklands which has been hugely regenerated over the past 20 years or so. A couple of years ago Dave took part in the London Triathlon which started here with a swim in the Royal Victoria Dock.

Moody clouds today at the Royal Victoria Dock – see the cable car in the distance

So with registration taken care of we travelled back into London and came across the Women’s RideLondon Classique – which is apparently the richest women’s one-day race in professional cycling. We watched in the Strand as the peloton slowed to take the 180º turn. It was pretty impressive and the support for the event was great. Thankfully it was a dry day as I am sure there would have been some accidents if these roads had been wet.

Taking the 180º in the Strand

It was now time to fuel up some more in preparation for Sunday’s race, so I had a quick check on my phone for somewhere to eat – we needed somewhere that served pasta, and I found a lovely little restaurant on the edge of Covent Garden. Dave had the standard pre-race carbs (mushroom and chicken tagliatelle) and I helped the carb loading (again) with a chicken burger, chips and a cool glass of Italian beer…maybe not so healthy but I did walk over 23,000 steps to earn this!


The journey back to our hotel was a little easier than earlier in the day but we still had to use the bus. We made it more enjoyable by travelling with a three-pack of Magnum Ice creams (double chocolate of course). Dave ate 1.8 and I ate 1.2! 

So with all pre-race preparation done (race numbers attached to bike, helmet and jersey, and sports drinks made up and refrigerated) we had a relatively early night (23.00!) and set the alarms for 04.15. After what seemed like only 5 hours sleep – oh yes, it was only 5 hours sleep, the alarms went off and Dave got into his cycling gear, while I made his pot porridge with sugar and banana. All fuelled-up and raring to go he drove off into the sunrise and I headed back to the joy of my hotel bed for a further 3.5 hours sleep.

With a cycle ride such as this there is really no-point in trying to be a spectator because you are only going to see the person you are supporting once and only for a fleeting time. This is why I felt fine about going back to bed. Dave would need my support later on in the day when I could help him re-fuel and drive him home. So I rose (again) at 08.30 and caught the bus from outside the hotel right into Marble Arch. From there it was just a short walk to The Mall where the race finished. On the way I did a little sight-seeing.

IMG_0360 (1)
Marble Arch
Piccadilly Circus

There was great support down at The Mall, just along the road from Buckingham Palace. I wonder if the Queen was looking out of her window at all the activity in front of her house! I got a good spot and started clapping and cheering finishers as they passed. I knew I would have quite a long wait as I was tracking Dave on a phone app. I heard that there had been a crash somewhere along the route that needed the air ambulance so I looked it up on the internet and thankfully he had gone past that part of the course an hour or two before. Thank goodness for portable internet devices! 

After approximately 5 hours and 10 mins the great cyclist that is my husband passed by and I managed to get a couple of pics (kind of), as he raced down The Mall to the finish line.  What a brilliant achievement for him and all involved.

This slideshow requires JavaScript.

We had already pre-planned to meet up in Green Park afterwards – It took quite some time for him to get through the finishing funnel and make his way up to me, but eventually he arrived and had a well earned sit-down and piece of cake. Green park was awash with triumphant finishers proudly wearing their medals sharing their race tales with their families and supporters with some even popping champagne corks!

Hey, I’ve just cycled 100 miles. No big deal!

We weren’t staying in the city to see the men’s elite finish as we had a long drive back home and Dave just needed to eat and rest so he made his way to the car park (more cycling) and I caught the tube. Soon we were back on the motorway and a couple of hours later, back home. What a busy and successful weekend and extremely enjoyable for both rider and supporter. Dave tells me the ballot is open for RideLondon 2017 next week and I am sure he will be applying once again.That means another weekend away with lots of walking and lots of food – which is fine by me.

Superseed flapjack


This is an extremely tasty flapjack and has 48g carbs per slice so is awesome to take on a long cycle ride or for anytime you need a carb hit. Each slice also contains 15g protein, 26g fat and just 295 calories. This recipe is based on one from Cycling Weekly magazine.


100g coconut oil
80g honey
200g rolled oats
150g finely chopped dates
50g crushed almonds
20g flax seed
20g pumpkin seeds
20g sunflower seeds
20g raisins


Melt the honey and coconut oil together in a large saucepan
Remove from heat and stir in the remaining ingredients. Mix well
Pour mixture into 20cm square lined loose bottomed tin and press down until firm
Pop into a pre-heated oven and bake at 160ºC for 25 minutes
Remove from oven, leave to cool in tin then cut into 9 pieces

parkrun volunteer – give it a try!

When I took part in my first parkrun back in January 2016 I vowed to volunteer after every 10th run. This Saturday was my 21st run and true to my word I was volunteering for the second time. This time I was Last Runner Marshal or Tailrunner – which meant I got to volunteer and run – the best of both worlds!!
At parkrun, there is always a marshal who runs at the back behind (or with) the very last participant. Whether they are walking or running, the tail runner always comes at the back. It is quite satisfying to help someone run ‘a little bit further’ (if they want to) and encouraging them while at the same time not being pushy. I also enjoyed the fact that I wasn’t pushing myself really hard, and running at a leisurely pace – usually I am trying to get somewhere near my PB. 


There is always great support at parkrun from the volunteers and and it is great to give something back by becoming a volunteer yourself. If you have ever considered it, I urge you to have a go – you will be welcomed with open arms.

See also – parkrun – it’s free and it’s fun

They added a hill!

What a fantastic day for a run. Well that’s what I thought when I got up at 7am, blue skies and sunshine with a very faint breeze. Got the usual pre-race stuff done – a very small bowl of porridge and some water, just enough to ensure hydration. Left home with plenty of time to spare, parked up in Bristol – usual car park – guaranteed spaces, walked to Millennium square. 


We met up with son #2 and his girlfriend who had kindly agreed to carry our warmer clothes to save us using the bag drop. Luckily it was so warm these didn’t amount to much. Then off to queue for the toilets with emergency loo roll (which was needed as they had already run out!). This was the first year that the Bristol 10K has been run by the ‘Great Run’ organisation and there were a few things that I wasn’t happy with (not going to mention them all here). One issue though, was the reduced number of toilets in Millennium Square and the queues were massive. They had dotted other loos around the site but unless you knew where they were then you didn’t know where to look! They had also done away with the large mens urinals – these are so invaluable because they reduce the queues very effectively. But hey, that’s enough toilet talk. 

Off to the start pens where the warm up guy took us through some funky moves and stretches. I just did my usual (very little) – not the time to add a new routine, just before a race. The pens filled up nicely ready for our start time of 09.46.

IMG_9166I started pretty quickly, I felt good and there was a good vibe. Almost immediately though I felt really thirsty and I knew that I had 5k to run before I got a drink. My thirst seemed to subside so the run along the Portway was pretty enjoyable, and the support was excellent, but when I did reach the water I was grateful. Some I drank and some I poured down my back! By now the sun was extremely warm. I would say these were the warmest conditions that I have run in this year. 

Just before the start we had been discussing the route, and it dawned on me that there was possibly an extra hill added due to the closure of Prince Street Bridge. This filled me with dread and I was slightly annoyed. The last thing you want when you get to the 8km mark is an extra unexpected hill. Well thats exactly what happened. The previous course flattened off at this point after the slow gradient up from 6-8km, but not this time, slight gradient turned into hill, the name of the road is actually Redcliffe Hill, so it is definitely a hill. I was cursing quite a bit by this point and was also running rather slowly. Luckily whenever you run up, there is a downhill to follow, which was greatly appreciated.  

The final km was not easy and I realised I wasn’t going to make the hour, but I ran it as fast as I could and finished with a respectable 1 hour 5 mins and 23 seconds.  I can’t really compare times to my previous Bristol 10k efforts because of the added HILL but I suppose I have now laid down a new course PB which is there to be broken (unless they change the course back next year – in which case I will be challenging for the hour again)

It was a fantastic day with an amazing atmosphere and loads of supportive people. The run was extremely hard and very hot but it’s always a great feeling when you cross the finish line whatever time you’ve done it in. A great reason to go off and enjoy a two-course slap up brunch, which of course, we did!