Itâs a cold and blustery day on the Crow Wing Trail today. What are you doing to keep your energy and motivation levels up?
Some folks are taking part in the Tuscobia Winter Ultra in Wisconsin. A number of Acif Epica racers are entered in the 75 and 150-mile classes – best wishes for a fun and safe race, folks!
Others are racing vicariously, watching the Tuscobia live tracking and urging friends on.
And weâre sure lots of Actif Epic-ers (and potential Actif Epic-ers) are out there training and enjoying the fresh snow.
Whatever youâre doing, we hope youâre staying fuelled up. Below is the energy bar recipe that Lindsay Gauld mentioned at the info session a couple of weeks ago. Itâs a flexible recipe that many local ultra runners and riders have used with success for years. Depending on your ingredient choices, one batch of these bars can top out at close to 6,000 calories â lots of power for a long day out on the trail.
Lindsayâs Energy Bars
Depending on ingredient choices, recipe can be made gluten free, dairy free or vegan.
1 cup honey (or scant cup of agave for vegan version)
1 cup peanut butter
2 tbsp molasses
Up to 1 cup protein powder*
Â¼ cup butter (substitute Earth Balance for vegan version)
2-3 cups of granola, rice crispies or a combination of anything else such as sliced almonds, walnuts, sunflower seeds, raisins, carob chips, sesame seeds, soya nuts (salted stuff helps keep sodium in the body)
*Available at health food stores or larger grocery stores, vegan and gluten free options available
1. In a medium saucepan over medium heat, melt honey and peanut butter together, but do not cook.
2. Stir in approximately Â¾ cup (winter) to 1 cup (summer) protein powder (the more powder the firmer the bar â I put more in for the summer and less in for the winter)
3. Stir in butter
4. Remove from heat and add your preferred granola, nuts, seeds, etc. Adjust the amount to achieve the texture you like.
5. Mix together well (basically with your hands) and spread on a cookie sheet or in a cake pan. Chill in the fridge and cut into bars. Alternatively, roll into balls.
6. Portion out into Ziploc bags to suit your needs. Keep cold until used, as they can be quite soft at room temperature.