Getting a good breakfast can make a huge difference if you are heading out for a morning ride. The perfect cycling breakfast should be a low fat, easily digestible food that gives you a slow release supply of energy throughout your ride.
Porridge (or Oatmeal to our American readers) is pretty damned close to the perfect cycling breakfast you can get. It is very low fat and delivers a good punch of slow release complex carbohydrates that will ensure you have a constant supply of slow release energy.
- 1 cup of plain porridge oats
- 1 cup of milk
- 1 cup of water
- 1 pinch of salt
Be sure to avoid some of the branded ‘ready made’ instant porridge/oatmeal mixes you can get as these often contain high levels of salt and sugar. Instead opt for plain rolled porridge oats.
While you can make porridge on the hob I find it far easier and more convenient to make it in the microwave. This saves valuable time as most of my training rides are very early on a weekend morning when time is scarce!
Mix the oats, water, milk and salt in a large microwavable bowl. Microwave on full power for 2 minutes before stirring thoroughly. Microwave for another 2 minutes, leave to rest for 3 minutes then stir again.
You may need to adjust the cooking time slightly depending on your microwave. If the porridge is too dry and stodgy just add a little cold water and stir through.
You can liven porridge up by adding chopped fruit (bananas are great) or nuts. A great tip is to keep some frozen mixed berries in the freezer and add these for the final 2 minutes of cooking.