Cycling Rice Cakes: Easy Recipe for Long Rides

Cycling rice cakes are a simple, portable source of carbohydrate for longer rides. They are inexpensive to make, easy to customise and softer to eat than many packaged bars. Prepare them in advance, keep them chilled until you leave and test the recipe during training before using it at an important event.

Homemade cycling rice cakes prepared for a long bike ride — Homemade rice cakes are a practical snack for long training rides.

Cycling rice cake ingredients

500 g risotto rice
1 litre water
Cinnamon, to taste
Sugar, maltodextrin or another carbohydrate powder, according to your nutrition plan
Honey, to taste
Optional: a small amount of coconut oil
Optional: jam or jelly
Optional: whey protein
Optional: raisins or chopped dried fruit

How to make cycling rice cakes

Put the rice, water, cinnamon and chosen sweetener in a saucepan. Add coconut oil only if you want a richer texture.
Cook gently until the rice is soft and has absorbed the liquid. Stir regularly so it does not stick.
Remove from the heat. Mix in honey and any optional jam, dried fruit or protein powder while the rice is still warm.
Spread the mixture evenly in a shallow tray, allow it to cool, cover it and refrigerate overnight.
Cut it into ride-sized portions. Wrap each piece in food-safe paper or foil so it is easy to open on the bike.

Storage and food-safety tips

Keep the tray refrigerated and take only the portions you need. Rice should not be left warm for long periods, and recipes containing dairy or other perishable ingredients need extra care in hot weather. Discard any portion with an unusual smell, colour or texture. When in doubt, prepare a fresh batch.

How many carbohydrates are in each rice cake?

The carbohydrate content depends on the cooked yield, portion size and added sweeteners. Weigh the finished mixture, divide it into equal portions and calculate each piece from the nutrition labels of the ingredients you used. A sports dietitian can help if you need a precise fuelling target for long rides or competition.

Flavour variations

Cinnamon and honey: simple and mild.
Dried fruit: add finely chopped raisins, dates or apricots.
Coconut: use a small amount of coconut oil or desiccated coconut.
Savoury: reduce the sweetener and season lightly, while keeping food safety in mind.

When to eat cycling rice cakes

Rice cakes work best as one part of a broader fuelling plan for longer training sessions. Start with a small portion, eat before you feel depleted and drink regularly. Test timing, texture and quantity on ordinary rides so you know what your stomach tolerates.

For more practical preparation advice, explore our cycling training guides and the complete cycling guide hub.

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