Toque Toast! I'm excited to start sharing some easy and quick training food tips with you all. Although each week won't necessarily feature a brand new recipe, each post will add a new twist either through packaging techniques or new tasty spices. Originally I wanted to do a video this week but it didn't work out so we'll have to make do with a regular post so without further ado, I bring you Yam Sushi from my 2011 training grounds of Dagoba in Portland, Oregon. Enjoy!
With the end of the base building phase coming to a close in January, my on-the-bike intake of saturated fats like avocado, coconut oil and olive oil decreased for the quick energy of carbohydrates like sweet potato. Potatoes are good too but I prefer Sweet Potato and Yam. Each sweet potato is in the range of 500-600 grams, which is about 400 kcal and 100 grams of carbohydrate according to CalorieKing.
Step 1: While cooking breakfast, wash & clean 1 yam. Chop into even pieces and boil.
Step 2: Once cooked (10-15 minutes), immediately drain with strainer to avoid mushiness. Move to a baking pan or something with a wide surface area to assist in cooling. Mash with a fork and add a large amount of sea salt (2-3 tbsp). Let it cool during breakfast or place in refridgerator.
Step 3: Once cool, you are ready to package! Cut a piece of tinfoil (or alternative) about 5 inches in length. Distribute approximately 1/2 cups of mashed sweet potato onto Sushi Nori seaweed. Add a thin amount of honey. Roll upwards and close the sushi with the help of a bit of water rubbed along the top edge. Turn sushi to fit within the confines of the tinfoil, fold the bottom first, the from right to left, finally twisting the top portion to close, leaving you with a thin Buritto-style sushi about 7 inches long making it easily accessible as the top portion protrudes from one's jersey pocket.
If I am doing a 4 hour ride with 2-4 sets of tempo, I'll divide my sweet potatoes into 4-5 pieces of sushi. I'll start eating at about 45 minutes in and aim to finish all of the calories with one hour remaining in the ride. Ideally I aim for 50 grams of carbohydrates per hour in training, so that is 1x550 gram sweet potato every 2 hours.
Try it and let me know what you think!
Stocked up for 2 weeks of training!
Sliced!
Mashed
Ready for tempo intervals!
Plus...I'm super stoked this week that Cyclocosm is BACK!
