Here is a comprehensive list of instructions based on the episode of the "Pro Cyclist Cookbook": Breakfast: Eggless Pancakes with Orange Simple Syrup Pancakes: Ingredients: 1 cup flour 2 tablespoons granulated sugar 2 teaspoons baking powder Pinch of salt 1 cup oat milk Cap of vanilla essence 4 tablespoons coconut oil Instructions: Combine flour, sugar, baking powder, and salt in a bowl. Add oat milk, vanilla essence, and coconut oil. Whisk (or use a fork) until smooth and let the batter sit for a minute. Preheat the pan with a bit of oil. Pour batter into the pan and cook until bubbles form and edges look set. Flip and cook the other side until golden. Orange Simple Syrup: Ingredients: 3 orange zests 1 cup water 1 cup sugar Juice of 1 orange Instructions: Combine orange zest, water, and sugar in a pot. Cook until sugar dissolves and mixture boils, then simmer. Add the orange juice and continue to cook until slightly thickened. Serve: Stack pancakes, top with fresh strawberries, and drizzle with orange simple syrup. Smoothie: Post-Exercise Refreshment Ingredients: 1 liter coconut water 3 bananas Mixed berries (preferably frozen) Ice Honey Instructions: Combine coconut water, bananas, berries, ice, and honey in a blender. Blend until smooth and serve immediately. Lunch: Confit Garlic and Tomato Pasta Ingredients: Confit garlic (prepared ahead) Olive oil from confit garlic Basil leaves Cherry tomatoes Chili (optional) 500g pasta Parmesan cheese Instructions: Cook pasta in salted boiling water until al dente. Heat olive oil from confit garlic in a pan. Add cherry tomatoes and cook until they blister and caramelize. Mash confit garlic cloves and add to the pan. Toss cooked pasta in the pan with the tomato and garlic mixture. Garnish with chopped basil, grated parmesan, and a pinch of chili (if using). Dinner: Seared Tuna Poke Bowl Ingredients: Sushi rice Rice vinegar Honey Soy sauce Sesame oil Sweet chili sauce Sesame seeds Confit garlic (for tuna) Tuna steak Heirloom tomatoes Avocado Cucumber Mango Spring onions Sriracha Rice Preparation: Rinse sushi rice until water runs clear. Cook rice with water (use finger method for water level). Once cooked, season with rice vinegar and honey. Tuna Preparation: Spread mashed confit garlic over tuna steak. Coat tuna with sesame seeds. Sear tuna in a very hot pan until sesame seeds are toasted and tuna is still rare inside. Vegetable Preparation: Chop heirloom tomatoes, avocado, cucumber, and mango into bite-sized pieces. Mix cucumber with Sriracha and sweet chili sauce. Assembly: Place seasoned rice at the bottom of a bowl. Arrange seared tuna and chopped vegetables on top. Drizzle with soy sauce, sesame oil, and additional sweet chili sauce. Garnish with chopped spring onions and sesame seeds. General Tips: Wash hands frequently during cooking. Use ingredients multiple times to maximize utility (e.g., confit garlic). Preheat pans before cooking for better results. These instructions should help you recreate the meals featured in the episode.
This is awesome production and content, as always, and 2 videos in 3 days is sweet! 😍 but if you could do more bike and training/racing stuff that would also be cool. Just my 2 cents. 😉
Bumped into your videographer in Girona yesterday and we both agreed that you should quit cycling while you're still ahead and go full time on the cooking 😂. There's definitely room for some more cyclist-owned cafes down here, pal. Also, what happened to your grinder, swear I saw a Eureka Mignon in a previous vid. Lastly, fuck the haters. That's like you commenting on an amateur cyclist's video and telling them they don't know what they're doing. You're giving people lots of ideas for easy, healthy and tasty food. What could be wrong with that? Like I said to your camera op yesterday, keep up the good work. Looking forward to your early retirement.
Made some of the confit garlic with Tom's, chilli flakes, and herbs today, spread onto sourdough bread, brekkie has just become interesting , cheers mate ❤
Do you think you could make a “prepping the basics” video? Just where you prepare everything that forms the basis of each meal sauce/flavour wise? Thanks!
Love this series so far. Its everything ive been looking for as foodie but new to endurance its really helping me fuel body while keeping my taste buds dancing. Many thanks, keep up the good work.
Love these videos. I use beer when caramelizing my red onions and often put sour cream in pancake batter to fluff them up. Have you ever tried making kimchi?
You started making the smoothie and I was like~ w-wait a second... amd I was right we drink the same smoothie my I suggested some fat free protein yogurt if your looking to wack some protein in it
Hi Harry, I am a cyclist myself and was wondering what you eat before a long easy endurance ride? Because I assume that this 5 hour ride that you did where you consumed 100g of carbs an hour wasn't a long easy endurance training. Btw love the series!
Hey. I was hoping you could talk about satitiaion with food after big rides. I find myself binge eating after 100 mile + distance rides. I'm on board with the smoothie concept for hydration. I noticed you went straight for high carb veggie pasta. I usually go high protein and vegetables or big salad, but I find myself eating bad things like chips or ice cream, too, because it doesn't feel like I'm full. Maybe you could share your thoughts?
Get used to eating enough sugar each day mate or get used to eating too much fat/protein and bulking hard. The more protein and fat you eat the heavier you get. The more sugars you eat the lighter you get. Look how little I train, how much sugar I eat and how ripped I stay year round for decades. Obesity runs in my family too.
Love the videos Harry, definitely gained a fan :) Just a question, what's that on your wrist? You seem to be wearing it all the time even with a watch on the other hand. Just a bracelet?
The WT riders I coach for weight loss are doing 150-200g an hour of sugar. More sugar consumed means less fat and protein consumed aka less body weight to lug up any climb or sprint.
