RECIPE: Pete Ganderton's Solid Energy Gel Bars

 [Original recipe here]

At the recent ORRL team time trial (report), team member Pete Ganderton brought along  a box of what he said were "basically solid energy gels". That doesn't sound particularly delicious, but they were (he was obviously referring to the similarity of the targeted energy macro nutrient delivery system...or something).

Anyway, the team devoured them before putting in a storming performance and winning the TTT. 

I decided I should make some for myself, and use them as my primary fuel source for an upcoming 12hr time trial (Newbury 12hr, June 12th 2016) where solid food is preferable over liquid food alone (12hrs on gels would be a miserable experience). The 'solid gels' have equal quantities of two different types of sugar (glucose and fructose) which is more readily absorbed by the body, I'm told.

I asked Pete for the recipe, and it turns out he has a blog, velobake, with lots of similar recipes that only a cyclist who burns thousands of calories a day could get away with eating. I have published this recipe with his full permission! 


makes 48 chunks (110kcals per chunk)

  • 50g unsalted butter
  • 150g ripe bananas (approx 1½ bananas)
  • 80g golden syrup
  • 25g caster sugar
  • 150g fructose sugar (you can buy this from Holland and Barrett in the UK)
  • 1 large egg (about 70g), lightly beaten
  • 200g condensed milk
  • 400g porridge oats
  • 100g flaked almonds
  • 100g dried cherries (not glacé ones!)
  • 100g dark chocolate chips
  • A few drops of almond essence


  • Pre-Heat oven to 160'C
  • Line a 20cm x 30cm traybake tin with baking parchment

1) In a large saucepan (large enough to fit all the ingredients) put the bananas and butter in, and mash with a fork.

2) Add the glucose syrup, caster sugar and fructose sugar

3) Put on a low heat, and stir until all the sugar is dissolved, and the butter has melted.

4) Take off the heat, and stir the condensed milk and almond essence in

5) Add in the beaten egg, and mix thoroughly

6) Add in the oats, flaked almonds, cherries and chocolate drops, and mix thoroughly until all the dry ingredients are covered in the wet mixture. Make sure there are no dry pockets left.

7) Put all the mixture into the lined traybake tin, and using the back of a fork push it into all the corners, and level off the top

8) Bake in the oven for 20-22 minutes. The top should just be turning golden

9) Remove to a wire tray, and allow to cool completely in the tin

10) Once cool, turn out onto a chopping board, and place in the fridge overnight (this make it easier to cut up)

11) Chop up into 48 bits (chop it into quarters, then each quarter can be cut into a 3 x 4 grid, providing 12 pieces). These can be stored in an airtight container in the fridge for up to 3 weeks.

Weighing the naughty stuffs. I used sultanas rather than cherries because I am tight.

Melting the naughty stuff

Delicious, oaty, goop

Before baking. Pressed down hard to give firmer bars. 

Post baking. The chocolate melted - I think because I used chopped up chocolate bars rather than drops. 

Finished 'solid gels'