Beat the bonk

These tasty, filling and nutrition-packed homemade snacks are a handy, portable size

- Kate Percy

In this context, bonking is when your energy (glycogen) stores become exhausted and your blood sugar levels are dangerously low. Symptoms include disorientation, shaking, dizziness and total exhaustion. To avoid this, keep well fuelled on the bike. While gels have their place, for long rides, try carrying food you enjoy eating, to encourage you to eat more. And set alarms to make sure you keep topped up regularly.

MINI NUT & TAHINI PASTIES (GF, DF, VG)

These savoury bites will satisfy those who crave salty snacks on rides. They're light, handy to eat on the move and easily digested. Loaded with energy, they will also help replace electrolytes lost through sweat. They're crammed with healthy fats, too

Prep 10mins Cook 20mins Makes 10-15

METHOD

1 Preheat the oven to 160°C. Pour the flour into a bowl and slowly add water, stirring to make a dough. Knead the dough until soft and pliable. Wrap in clingfilm and set aside.

2 Roast the nuts on a baking tray for 5mins. Remove to cool.

3 Once cooled, pulse the nuts in a food processor until coarsely chopped. Add the peanut butter, tahini and salt and pulse briefly to combine. Stir in the rice.