Do you ever get back from a ride and have no idea what to eat?
You’re dazed, you’re tired, and your brain is doing that post-ride fog thing.
Here’s the simple process I use to get a solid meal on the table in under 20 minutes:
1. Start With Your Protein
Walk into the fridge and pick your protein one decision decides what type of meal you’re about to make.
2. Add Your Carb
Post-ride, I keep it simple: rice or gluten-free , clean, and easy to digest.
3. Layer in the Flavor
Grab whatever veggies, spices, sauce, or aromatics you’ve got on is where the magic (and variety) comes from.
Example From Today:
I had ground beef → tossed it into the skillet.
Carb? Gluten-free pasta → straight into boiling water.
Sauce? No marinara, but I had crushed tomatoes → perfect.
Veggies? Bay leaves.
While it all sizzled, I cleaned up.
10–12 minutes later: pasta, beef, red sauce. Done.
Post-Ride 12-Minute Pasta Recipe
Ingredients:
* 1 lb ground beef (or any protein you have)
* 1 serving gluten-free pasta (or rice)
* 1 cup crushed tomatoes (or marinara if you have it)
* 1 zucchini, chopped
* 2 bay leaves
* Salt + pepper
* Optional spices: garlic powder, onion powder, basil, oregano, chili flakes
Instructions:
1. Heat a skillet, add ground beef, season with salt + pepper.
2. Start boiling the pasta in a separate pot.
3. Once the beef is browned, pour in the crushed tomatoes.
4. Add chopped zucchini and bay leaves.
5. Simmer while the pasta Drain pasta, combine, and adjust rebuilt. Ride recovered.
Pro Tip: A little chopped basil over the top and a couple leaves on the side. Adds a great additional flavor and also looks cool :-).
Ready by the time you get out of the shower and leftovers for tomorrow.
TD
Tom Danielson Tom Danielson is a former Tour de France Cyclist, author, entrepreneur, cycling coach and the founder and CEO of Cinch Cycling INC.
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