I'm the first to admit I'm a bit old school...no power meter, usually leave my HRM behind or totally forget to look at it, think trainer road is a nice hilly ride with bitumen on it and I don't own an aero helmet. OK, I do have a tri bike, but that's mostly coz I like the colors and it matches my kit.

On top of that I like real food. I made the mistake of trying a Powerbar gel once and I swear, it was like tangerine flavoured snot. Disgusting. Never again!

So I've been working on my training/recovery fuel recipes and thought some of them are at the point of good enough to share. If you like to count carbohydrates per hour, I'd leave now. You won't find any nutritional panels here.. just real stuff you can eat & enjoy that feeds the engine.

This one's my staple jersey pocket training fuel bar - full of carbo goodies and a few tasty little surprises as well:
1x400g tin skim condensed milk
2 1/2 cups rolled oats (or other grains, puffed grains as you please)
1/2 cup self-raising flour
1/2 cup sultanas or raisins
1/4 cup dessicated coconut
1 loose cup dehydrated apple slices(chopped)
1/2 cup dark choc bits
1 tablespoon molasses

Mix the lot together, press into a baking tin lined with a butter paper and bake in a mod oven until nicely brown and set. Cool totally before slicing up. Wrap & go!