ON-THE-FLY FEEDING

These delicious fruit flapjacks include oats, which are a great source of energy, delivered slowly to maintain blood-glucose levels. They complement the bananas, raisins and golden syrup, which release a more immediate hit of energy – ideal when faced with an intense part of the course, like a hill.

Ingredients

* 150g oats * 180g banana * 50g raisins * 160g golden syrup * Orange zest * 1tbsp of squeezed

orange juice * 0.5/1tsp of cinnamon

Method

Mash the banana and add to the golden syrup, orange zest, orange juice and stir. Then stir in the oats and raisins before placing the mixture into a tray and spreading evenly. Bake at 180°C in a fanassisted oven for 10-15 minutes. Leave to cool and then portion into snack-size pieces.