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Ride Bar

Metadata

  • Date saved: 2026-06-02
  • Source type: athlete text
  • Original URL: n/a
  • Added by: Coach Luca
  • Tags: ride-fuel, homemade-bar, carbohydrate, portable, training-fuel

Summary

Homemade date, oat, banana, peanut butter, chocolate chip, and chia ride bars. This recipe is useful as a portable carbohydrate source before or during endurance training, with more fat and fibre than gels or drink mix, so it is best used when chewing and digestion are manageable.

Ingredients

  • Pitted dates: 230 g
  • Rolled oats: 100 g
  • Maple syrup: 40 g
  • Ripe banana, peeled weight: 90 g
  • Natural peanut butter: 90 g
  • Mini chocolate chips: 45 g
  • Chia seeds: 10 g
  • Salt: 1 g
  • Cinnamon: 3 g

Method

  1. Combine the dates, oats, maple syrup, banana, peanut butter, chocolate chips, chia seeds, salt, and cinnamon until evenly mixed.
  2. Press the mixture firmly into an even slab.
  3. Chill until set enough to cut cleanly.
  4. Cut into 12 equal bars.

Estimated macros

Scope Calories Carbohydrate Protein Fat
Full recipe ~2028 kcal ~337.2 g ~48 g ~70.8 g
Per bar ~169 kcal ~28.1 g ~4 g ~5.9 g
Two bars ~338 kcal ~56.2 g ~8 g ~11.8 g

Macro calculation

Source Calories Carbohydrate Protein Fat
Local 169 kcal 28.3 g 4.1 g 5.6 g
Claude CLI, corrected to 1 bar 168 kcal 28 g 4 g 6 g
Codex CLI 170 kcal 28 g 4 g 6 g
Aggregate per bar 169 kcal 28.1 g 4 g 5.9 g

Portion assumption

  • Per-bar estimate assumes the batch is divided evenly into 12 bars.
  • Total mixture weight from listed ingredients is 609 g, or approximately 51 g per bar before any moisture loss.
  • The June 2 daily log counts two bars consumed: one before the ride and one during the ride.

Original athlete input

I made ride bars with the following ingredients:
(Makes 12 bars)
- Pitted dates - 230 g
- Rolled oats - 100 g
- Maple syrup - 40 g
- Ripe banana - 90 g (peeled weight)
- Natural peanut butter - 90 g
- Mini chocolate chips - 45 g
- Chia seeds - 10 g
- Salt - 1 g
- Cinnamon - 3 g

Please calculate the nutrition information per bar. I ate one in the morning before my ride and one during my ride.

Media

  • none provided

Nutrition review

Best use

  • Before training: useful 60-120 minutes before endurance or tempo work when a compact carbohydrate source is needed and there is enough time to digest the peanut butter, chia, oats, and dates.
  • During training: best for endurance, gravel, road, or lower-technicality training where real food is manageable. Less ideal for very high-intensity or technical race efforts where drink mix, gels, or chews are easier to use.
  • After training: can help start carbohydrate replacement, but it should be paired with 25-30 g protein and fluid rather than treated as a complete recovery option.
  • Travel and race weekends: practical if portions are cut consistently and packed well, but use simpler low-fat carbohydrate closer to race starts.

Why it works

  • Provides approximately 28 g carbohydrate per bar, which makes it easy to count within ride-fuelling targets.
  • Dates, maple syrup, banana, and oats provide the main carbohydrate base.
  • Peanut butter, chia, and chocolate chips improve palatability and energy density.
  • Homemade batch format makes repeat portions predictable when cut into 12 equal bars.

Limitations

  • Fat and fibre are higher than race-style fuel, so gut tolerance matters during harder sessions.
  • Protein is low for recovery, so it does not replace a recovery meal or shake.
  • Brand differences in peanut butter and chocolate chips can shift fat and calories slightly.
  • Uneven cutting will change per-bar macros.

Notes or revisions

  • 2026-06-02: Initial recipe record created from Sidney's ingredient list. Claude CLI initially counted two bars in the macro comparison; corrected recipe and reusable macro values are per bar.