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Team Sky Recipes for cycling success

Craig Cunningham
10 Feb 2016

Team Sky’s chef shares his recipes and advice on how to feast like Froome for peak winter-riding performance.

Despite their opulent rides and posh kit, one thing that ties the pros to us amateurs is the need for fuel – it’s one of the few relatively level playing fields left. So to get an insight into what makes the pros tick from the inside out, we called upon Team Sky chef Henrik Orre, author of Rapha’s sumptuous Vélochef cook book, to ask him how he feeds them through the unforgiving winter months. 

After a stint working for the Norwegian Cycling Federation, Henrik signing on with Team Sky in 2011. In the ever-changing world of nutrition, Henrik and his Team Sky chefs know that despite thousands of pounds worth of high-tech gear, if the riders aren’t properly fuelled they won’t win. It’s as simple as that. For the full interview, head to Page 4.

Team Sky’s Kitchen Essentials

Have these essentials at hand in your kitchen and you’ll always reach for something healthy!

Common ingredients
1 Bananas 9 Red onions
2 Lemons 10 Parsley
3 Eggs 11 Dried fruit
4 Coconut Oil 12 Oats
5 Wild rice (or quinoa) 13 Nuts
6 Cinnamon 14 Agave syrup
7 Fresh/dried pasta 15 Mixed spices
8 Coconut palm sugar 16 Prunes

Pre-ride meal

Before a long winter ride (6 hours+), Chris Froome and co will snaffle both an omelette and porridge (see next below) to give them the required levels of carbs and protein. If you don’t have the stomach for it, stick to a warm bowl of porridge. These simple recipes will help you eat and perform like the real pros. Bon appétit!

Omelette

Serves 1

  • 1 tbsp olive oil
  • 3 eggs
  • 3 tbsp water
  • Salt
  • Black pepper
  • 2 slices of ham

Method

  1. Heat a frying pan on a medium heat, add the olive oil and swirl it about
  2. Beat the eggs and the water well in a bowl
  3. Add salt and pepper
  4. Pour the eggs into the frying pan and fry lightly until cooked through 
  5. Cut the ham into strips and put on the omelette

Food fact #1

An omelette provides a high level of protein and needed fats that will provide sufficient energy blocks for those long sub-maximal base miles. Porridge, meanwhile (see recipe in this article) is packed full of complex carbohydrates and fibre, which supplement existing glycogen stores via slow digestion. This constant production of energy helps maintain stable levels of blood glucose.  Being cooked, both of these meals will be ingested more easily, and the warm feeling they provide will go a long way when it’s -2ºC outside. 

Oat porridge

  • Serves 2
  • 60g oatmeal
  • 300-350ml water
  • 2 tbsp raisins
  • 2 tbsp coconut oil 
  • 1 tsp cinnamon
  • A pinch of salt

Method

  1. Bring all the ingredients to the boil on a medium heat while stirring
  2. Let the porridge simmer for 3-4 minutes
  3. Add some water if it looks too thick
  4. Top the bowl up with nuts, apple and banana slices to add more flavours