January 3, 2026

FUEL LIKE A PRO – RICE CAKE RECIPE

Hydration: The high water content (from the sticky rice) helps hydration and makes the calories much easier to digest than a dry bar.
The Carb Sweet Spot: At 35g of carbs, one of these cakes is roughly equivalent to 1.5 energy gels.
Low Fat: The relatively low fat (~3g) is made up of MCTs, which go straight to the liver, converting into energy almost like carbohydrates.

2 cups Uncooked Rice: You must use short-grain “Sushi” rice or Calrose rice. (Do not use Jasmine, Basmati, or standard long-grain; they will crumble and dry out).
3 cups Water: (Standard rice cooking is usually 1:1; for cakes, we want closer to 1:1.5 to ensure it’s sticky and moist).
¼ cup Brown Sugar: (Brown sugar retains moisture better than white).
1 tbsp Cinnamon: (Or to taste).
½ tsp Salt: (Vital for electrolyte replacement and flavor balance).
The Secret Binder: 2 tbsp Coconut Oil + splash of vanilla.

Mix while HOT: This is where many fail. Do not let the rice cool before mixing. Transfer the piping hot rice to a large bowl. Immediately fold in the sugar, cinnamon, salt, and your chosen binder (coconut oil or cream cheese).
- Why? The heat helps the sugar melt into a syrup that coats the grains, locking in moisture.
The Ziploc Press Trick:
- Cook the Rice: Rinse the rice until water runs clear, then cook with the 3 cups of water in a rice cooker (or pot).
- Instead of pressing it loosely into a pan, dump the hot mixture into a gallon-sized Ziploc freezer bag.
- Leave the bag unzipped and use a rolling pin (or a wine bottle) to roll the rice flat inside the bag, filling the bottom corners.
- Once flat and about 1 inch thick, zip the bag (pushing out air).
- Let it cool in the bag. This steam-treats the rice as it cools, preventing that hard “crust” from forming on the outside.
Cut and Wrap: Once completely cool (fridge for ~2 hours), cut the bag open, slice into squares, and wrap.

Since moisture loss is your enemy, standard parchment paper is porous and lets air in.

Best: Foil-lined parchment (often sold as “pan lining paper” or Reynolds foil wrappers). The foil creates a vapor barrier; the paper prevents the rice from sticking to the foil.
Alternative: Wrap tightly in plastic wrap (cling film) first, then wrap in foil for durability in your jersey pocket.

Cut into 10 (Standard): Ideal for endurance rides, where you aim for roughly 30–60g of carbs per hour and may be consuming drink mix.
Cut into 8 (Big Days): Better for intense group rides or races where you have limited time to take hands off the bars and need to maximize the calories in every bite. At 44g of carbs.