£$ Earn money off vouchers - sign up to our Newsletter & create an Account to join our Big Fat Loyalty Scheme $£


Hello and welcome to the ADAM COPLEY: PERSONAL TRAINING blog. Over the coming weeks I will be introducing you to the world of cycling specific fitness. Highlighting the importance of training on and off the bike. As well as covering mindset, nutrition and all things cycling.

As a keen cyclist and mountain biker. It is my passion to see cycling become as inclusive as possible. welcoming people into the world I love and also doing my bit to help these people be the best version of themselves.

Whether you ride for fun, fitness or to compete, I hope this blog will provide you with some interesting reading. Let’s get into it:

Over the next couple of weeks, I am changing this blog up a little. With some recipe ideas for during, and post ride nutrition. Starting this week with an epic flapjack that is brilliant for cyclists.

*Disclaimer: I cannot be held responsible for any flapjacks you can’t resist eating when you aren’t riding*

Why make your own snacks?

With so many energy bars available, you may be thinking why bother making my own? Well. Aside from the fact that it is cheaper, a lot cheaper: A box of energy bars costs around £20-30 for 15/20?

It costs about £3-4 to make these flapjacks, you get 10 out of the recipe below and plenty of ingredients left to make more. More money saved on food means, more money to spend on your bike and your cycling wardrobe (also very important to me). Add to that, the fact that you are in complete control of what you put in them, and you know exactly how fresh things are. All the calories below have been worked out for you, the calories are for 10 flapjacks.


These little squares of energy are packed full of slow and fast release carbs, making them the perfect food for during the ride. They will keep for 10 days and can also be frozen.


What you will need:

4oz butter.

3 tablespoons of golden syrup (or honey).

Caster sugar 3oz.

8oz of oats.

How to prepare:

Melt the butter in a pan, then add the syrup and let this melt in. After this. Add in the sugar and allow it to melt. Once this is done, pour in the oats, mix and add them to an oven tray (squares work best). Cook in a pre-heated oven at 150 degrees for 25-30 minutes. Check them and when they are golden brown on the top they can come out.

Take them out, cut them into pieces and serve.

Calories: 226.

Protein: 2.6g.

Carbs: 28g.

Fat: 11g.

I hope you have enjoyed this quick and easy recipe. And trust me when I say. These are a brilliant during the ride snack. A lot of companies make flapjack energy bars so, why not make your own. You could even add in blueberries to make fruity ones!

Enjoy, don’t eat them all!