Pre-long-run rice cake stack

Type: Snack — pre-long-run fuel · Typical slot: 30–60 min before long session, or during sessions cut into pieces · Time: 2 min

Low fiber, fast-absorbing carbs — designed for sessions over 90 min where you can’t tolerate normal food. Wrap individually if eating during a ride.

Ingredients (per person)

• 3 plain rice cakes
• 30g cream cheese OR 20g jam
• 1 tbsp honey
• Pinch salt
• Optional: small amount of espresso ground over (Tour de France style)

Macros (per portion of 3)