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Rider Recovery Meal

Secrets of the TriHards Elite Rider Squad

Secrets of the TriHards Elite Rider Squad

Rider Recovery Meal

I have read that it’s very important to replenish your protein and carbohydrate stores within 30 minutes of a decent workout. My actual (anecdotal) experience suggests getting good quality protein on board within 30 minutes of a decent exercise session greatly reduces the onset of DOMS (the two day burn).

Now, you could go out and get a fancy protein powder, or bar, and take that. (Okay, if I’m away from home, I’ll throw down a Shotz protein bar after a race to help with recovery). I’ve even read that chocolate milk is a really good recovery drink. But, these fancy treats just aren’t the TriHards way. We’re not into all those expensive supplements and the like... Okay, maybe we are, but if it’s a choice between some strange powder and natural protein such as can be found in, say, bacon and eggs, well I know which one I’d choose!


It’s probably worth pointing out that I am not a dietician. You should not read this as nutritional advice; it’s really more my excuse for pigging out on bacon and eggs after a ride. I take no responsibility for any clogging of the arteries or weight gain resulting from consuming too much bacon and eggs! If you’re actually interested in checking out some healthy recipes, and getting sound nutritional advice, you should visit another website.

So, without further ado, here’s the recipe for the TriHards Ride Recovery meal:

  1. Take your dirty shoes off before entering the house...
  2. Preheat the oven to about 170 degrees C.
    Baking tray, cooling rack and muffin tray
    All the equipment, minus the oven...
  3. Grab a baking tray, a muffin tin and a cooling rack; put the cooling rack over the backing tray.
  4. Lay the bacon in a single layer on the cooling rack, then put the rack, and tray, into the oven.
  5. Go outside, and hose all the muck off your bike; if you have a chain cleaner, give it a quick hit, and maybe throw a bit of grease and oil around the moving bits. That should take about 10 minutes.
  6. Now, go back inside, pull out the tray, and move the cooling rack with the bacon on it off for moment.
  7. Crack a few eggs into the muffin tray, put it on the tray then put the cooling rack with the bacon back over the top.
  8. Bacon and eggs ready for the oven
    Bacon AND eggs!
  9. Flip the bacon over and put it all back into the oven.
  10. Take off your riding clothes, and place them all into a lead-lined bag (so they can’t escape), before hopping into the shower to scrub yourself clean, that should take you about 10 minutes.
  11. Put on some bread in the toaster (bonus, carbs!)
  12. Drain the last of the liquid from the drinking bladder you used on your ride into a glass, and give it a quick rinse.
  13. Pull the tray out of the oven: you should have crispy bacon and perfect eggs. If you have charcoal and egg powder you’re taking too long in the shower.
  14. Enjoy.

Remember to go back and clean the bladder out properly.