First Look: BIO Potato Protein Isolate

While wandering around the London Bike Show the other week I stumbled across the stand for Pura Free From nutritional products. I’m always on the lookout for interesting alternatives to the usual whey powders, so this one caught my interest. Their BIO Protein Isolate is a protein powder made from potato extract!


According to the sales rep, potato is 2% protein so they take the potato and refine it into a powder which has a highly bio-available 95% protein content. You can then mix it with milk, water, juice or even use it in cooking (I threw some in my pancake mix on the weekend). I’ve found it blends well, but does thicken up whatever mixture you add it to more than other protein powders.

It’s unflavoured and the texture is not “chalky” like other whey protein alternatives I’ve sampled. It is also 100% vegan and gluten free. So far I’ve found it a great alternative, but rather expensive compared to traditional whey protein powder.

Continuing with the product’s vegan theme, here’s a tasty recipe for a potato protein powered recovery shake I’ve been testing out. You will need…


  • Almond milk
  • Scoop of BIO Protein Powder
  • Scoop or two of oats
  • One banana
  • Tablespoon of malt extract for sweetness

image1 (6)Break the banana into pieces and put it in the blender followed by the almond milk, then the rest of the ingredients.  Give it a good whiz for around thirty seconds, pour into a large glass and enjoy after a hard session on the bike!


image2 (4)


Ride Fuel: Vegan Banana Flapjack

Always on the lookout for new energy food to take on my rides, I stumbled across this great recipe on the Vimeo channel of Sarah Kim Bonner (she also has a blog).

I’m not a vegan, but this flapjack recipe appealed to me due to it’s ease of making and my love of bananas! Great taste and simplicity are what I love in the kitchen and this recipe delivered on both counts.

I modified mine slightly by mashing two bananas and adding half a cup of seed/nut mix with half a cup of dried fruit. It sweetens up the bars a little. I would have preferred just cranberries but I only had that pre-mixed dried fruit packet in the house.

VEGAN_01All the ingredients. Doesn’t get much simpler than that!

Also I shaped my mixture into bars for ease of wrapping and eating on the bike. You could do a tray and cut them up afterwards or of course Sarah’s cookies. My bars took longer to cook than the video states, possibly because they were thicker and also I think my oven wasn’t quite hot enough.


I’m still a big fan of my Lazy Cyclist’s Flapjack, although these are very good! They can be frozen for later and are easy to eat on the move. Whats more they are healthier and more nutritious as there’s no butter, syrup or condensed milk. Enjoy! #ridefuel 

EDIT: On a totally unrelated note, this is my  50th blog post! :-)

Kolonial – Prague’s Cycling Restaurant

There’s been a multitude of cycling cafes popping up around the woods in the past year or so, testament to the growing popularity of cycling in Britain. It can only be a good thing in my book as cycling and coffee go hand in hand! Recently on a trip to the Czech Republic, I stumbled across a little beauty – a cycling themed restaurant.

Tucked away in the lovely Jewish Quarter of Prague is KOLONIAL. A modern, yet character filled restaurant with a difference. It is billed as a cycling themed restaurant, the only one of it’s kind in the city. I say it’s a cycling themed restaurant, rather than a cyclist’s restaurant, as it’s aimed at non-cyclists as well (which are a large proportion of it’s customers).

Upon entering you are greeted by the enthusiastic staff, who all wear custom Kolonial cycling jerseys as their uniform. I thought this was a great idea! Also very practical as the rear pockets serve for storing notepads, pens, spare change, etc. The local beer bottle images emerging from the three rear pockets were a great touch too!

Kolonial is quite possibly the perfect place for a post-ride coffee. There’s no cycle racks outside, but secure cycle parking is provided inside the restaurant. I enjoyed a delicious cappuccino and cake for 85Czk (roughly £2.50).

The entire restaurant is covered in cycling memorabilia. Images from famous stage races and cycling themed art cover almost every inch of the restaurant. Bar stools constructed from leather Brooks saddles and classic Penny Farthings in the windows really give this place a classic cycling atmosphere. There’s even signed kit from local Pro riders and World Champ medals on display.

My morning coffee and cake was so good I decided to return to Kolonial for dinner as well. The menu is chock full of choices, including some Czech favourites. If you’re ever in Prague and fancy a great meal surrounded by cycling memorabilia then be sure to hit up Kolonial. It’s only a little off the main tourist route and easy walking distance from the Old Town. If you really love it then there’s the opportunity to purchase one of their custom jerseys to take home too. I can tell you I did…


Originally published on Wheelsuckers.

The Lazy Cyclist’s Flapjack

Making your own “ride fuel” is not only a great way to save money, but also helps you eat healthier and cut out much of the artificial rubbish found in many sports nutrition products. I much prefer to know exactly what’s in my food.

A friend of mine gave me this recipe as an alternative to the usual syrup and butter heavy flapjacks. As a lazy chef I love this recipe as it’s fast, incredibly simple and easily modified to suit your taste. There’s a mix of fast and slow release carbs, protein and healthy fats, making it perfect for those long endurance rides!

Here’s what you need:

1 x 397g tin of condensed milk
250g rolled oats
50g desiccated coconut
50g chopped nuts or mixed seeds
150g dried blueberries and cranberries



1) Preheat your oven to 165 degrees C and line a shallow baking tin with grease-proof paper ready for later.
2) Combine all the dry ingredients in a large mixing bowl.
3) Warm the condensed milk in the microwave (not in the tin!) for about two minutes.
4) Pour the condensed milk over the dry ingredients and mix thoroughly.
5) Spread the mixture into a shallow baking tray/tin and press down evenly.


6) Bake for 25-30 minutes on the middle shelf, then remove from the oven and leave to cool before removing from the tin and cutting into slices.

I usually cut the flapjack into 16-20 bars then wrap them individually in baking paper before freezing the batch. That way I always have a readily available supply of flapjacks to fuel my ride without having to resort to overpriced store bought products. Enjoy!


A few extra notes:

  • The only ingredient I actually weigh out is the oats! All the other dry ingredients I throw in whatever amounts I have until the dry mixture looks good.
  • Add any dried fruit, nuts or seeds you like. I personally love blueberries and cranberries as they are high in anti-oxidants and taste great, but sultanas or goji berries work well too.
  • A scoop or two of unflavoured whey powder can be added if you want a larger protein hit from your bars (I haven’t tried this though).