Blueberry and Chocolate Coconut Cakes Recipe

Photo of blueberry and chocolate coconut cakes on a counter
May 24, 2024

George Epley


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One crucial component when training for endurance events is staying comfortable. The correct saddle on your bike or adequately fitted running shoes are vital to keeping relaxed and comfortable. Your nutrition is also essential for a long training session for its nutritional value and mental stimulus. Often, the same sports drinks or bars become boring on long ride after long ride, and the boredom can creep into the quality of your workout. This is where variety in nutrition becomes crucial. A few years ago, I discovered an excellent book titled “Feed Zone Portables” by Thomas & Lim, 2013, which offers a wide range of recipes to keep your nutrition exciting and effective.

The authors list many delectable recipes for on-the-go nutrition. My favorites are honey and banana rice balls, banana waffles, and blueberry and chocolate coconut cakes. The blueberry and chocolate coconut cakes, per serving, contain 45g of carbohydrates and 194mg of sodium, on par with any commercially available bar. The authors also provide information on how to package your homemade nutrition for your training session.  I highly recommend looking at this cookbook, written explicitly for the endurance athlete in mind.

Blueberry and Chocolate Coconut Cakes
3 cups of uncooked, sticky rice
4 ½ cups of water
¾ cup, canned coconut milk
1/4 cup raw sugar
Juice of one lemon
1 ½ teaspoons coarse salt
6 ounces semi-sweet chocolate chips
One pint of fresh blueberries

Coach Geroge Epley has a passion for knowledge and believes it’s the key to maximizing your potential. He keeps abreast of the latest scientific studies, always trying to find more efficient and validated means of coaching his athletes. Knowledge in the form of communication is just as important. The more he knows about his athletes and the sooner he knows of changes in circumstances, lifestyle, or training, the greater resource he can be.

Coach George is a USA Triathlon Level II Certified Coach, USA Triathlon Youth & Junior Elite Certified, USA Cycling Elite Level, USA Cycling Cyclocross Certified, ACSM – Certified Personal Trainer, MBSC – Certified Functional Strength Coach, Training Peaks Coach and WKO4 Certified

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