The Cycling Chef on The Go – Ride Day Recipes to Fuel Up, Replenish, and Restore

By Sheri Rosenbaum

Bloomsbury Sport

Price: $30

Pages: 246

Photographs: Yes, color

Availability: Online

How obtained: Publisher sample

RBR advertiser: No

Fuel Your Ride With Healthy and Tasty Recipes

As someone who has experienced changes in nutritional needs with age, particularly post-menopause, I was eager to dive into Alan Murchison’s latest cookbook, “The Cycling Chef: On the Go.” Published by Bloomsbury Sport on June 18th, this book promises to enhance the culinary experience for cyclists with its array of recipes tailored for pre-ride, post-ride, and on-the-bike fueling.

Alan Murchison, a Michelin-starred chef with over two decades of experience in top global kitchens, brings his expertise to the cycling world, not only as a chef but also as a cyclist and nutritionist for professional cycling teams. This dual perspective is evident as he has personally tested all the recipes, ensuring they meet the high-energy demands of riding.

“The Cycling Chef: On the Go” is Murchison’s third culinary guide for cyclists, following his successful titles “The Cycling Chef: Recipes for Performance and Pleasure” and “The Cycling Chef: Recipes for Getting Lean and Fueling the Machine.” This new book continues to build on his philosophy of using simple, wholesome ingredients to create mouthwatering dishes that support athletic performance.

Flipping through the book, I was immediately drawn to the vibrant photographs accompanying virtually every recipe, which not only add visual appeal but also serve as motivation to get into the kitchen and start cooking. The “back pocket hero” recipes particularly caught my attention as they align with my goal to consume 60-80 grams of carbs per hour during rides. I set my Garmin’s notifications as a reminder to eat every 45 minutes to achieve this goal. Then, have something easy to grab and eat while pedaling. 

Among my favorite recipes are the Snickerish slices and the sweet potato wraps with hummus—minus the beets, for my preference. These dishes are delicious and conveniently portable, perfect for on-the-go nutrition. They can be prepared in advance, individually wrapped, and easily carried in a jersey pocket or bento bag.

Most of the recipes use ingredients found in any grocery store. I Googled a few ingredients I wasn’t familiar with, but that’s the fun of making something new – it wakes up your tastebuds, too. Each recipe includes detailed nutritional information per serving, which is incredibly helpful for managing dietary intake precisely.

Beyond just the on-the-bike nutrition, Murchison shares recovery and protein-rich recipes, meals for pre-ride fueling, and hydration solutions, ensuring all aspects of the cyclist’s diet are covered. One recipe that caught my attention was the frozen yogurt protein berry bites. It has 180 calories, 15 grams of carbs, and 15 grams of protein.

The author’s use of natural ingredients, like dates, apricots, or honey, as sweeteners appeals to me. The lack of processed ingredients helps fuel the body and reduces inflammation. There are several fish dishes in the book, which I can’t attest to since I don’t eat fish. But they look tasty for those who do enjoy seafood.

Finally, offering hydration options with a twist, the author includes a section on liquid nutrition — featuring recipes for chai, smoothies, and soups — round out the book.

Bottom line

Are you tired of eating the same old nutrition bar or gel packs? Broaden your horizons by preparing your own. Alan Murchison’s new book, “The Cycling Chef: On the Go,” offers options that are tasty and good for you.

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Sheri Rosenbaum regularly contributes articles and reviews products for RBR. She’s an avid recreational roadie who lives in the Chicago area and a major advocate for women’s cycling, serving on the board of directors and volunteering with the Dare2tri Paratriathlon Club. Click to read Sheri’s full bio or visit her web site sunflowersandpedals.com.