Cadel Evans shares favourite smoothie, pasta and salad recipes

He’s Australia’s greatest cyclist. If anyone knows how to fuel the fire to burn the bitumen, it’s Tour de France winner Cadel Evans. From his home in Barwon Heads, Evans shares his favourite smoothie, pasta and salad recipes for cyclists.

He’s Australia’s greatest ever cyclist, a man who’s clocked up half a million kilometres and counting on the road on his bike, so if anyone knows how to fuel the fire to burn the bitumen, it’s Cadel Evans.

And while the Tour de France winner retired from professional racing in 2015 after participating in the inaugural Cadel Evans Road Race, he’ll be back again next year to ride in the popular People’s Ride along the Great Ocean Road.

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Held in January, the four-day international event attracts the world’s top cyclists who compete in races that feature on the UCI World Tour, while keen amateurs can pedal alongside Evans in rides that range in distance from 35km to 115km.

Evans, who lives in Barwon Heads, says next year’s event is set to be the most impressive yet staged.

“We look to have 16 of 18 of the world’s top teams coming out, it will be the biggest and best field of racing we’ll have in Australia next year,” he says.

Having witnessed an explosion in recreational cycling over his professional career, Evans says the sport’s appeal is timeless – and ageless.

“Riding you can do at any level and any age. I met a gentleman the other day who’ll be doing his fifth Swisse people’s ride, he’s 82, which hats off, well done him. At 82 he’s still doing the ride.”

Cadel Evans climbs the Alpe d’Huez on his way to winning the 2011 Tour de France.

Cadel, Australia’s first and only Tour de France champion. Picture: AP

When riding put a bit more fuel in before you get empty, Cadel says. Picture: Tony Gough

For those considering tackling one of the amateur rides in January, Evans says the first thing to do now is just get on a bike.

“First of all, the more you train, the easier it is. And that’s the same whether you’re at the Tour de France level or just going to do your first 100km ride. Practice makes perfect, perfect practice makes it even better,” he says.

“The main thing is just getting used to being on the bike, especially if you haven’t ridden 100km, being out on the bike is important.

“If you can do half the distance (before the race), that’s the minimum.

“It’s not just the pedalling, it’s being out on the bike, it’s being out in the sun, having the wind in your face. It can make you quite fatigued.”

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To combat exhaustion during a race, Evans says while it’s vital not to go into the race undernourished, it’s more important to eat and drink during the ride to keep energy levels up.

“While you’re riding, as you deplete your energy levels, keep topping them up,” he says.

“Which is like, you put fuel into your car, but you don’t empty the tank before refuelling and your legs are the same.

“Put a bit more fuel in before you get completely empty.”

That could be fruit juice or an energy drink, or something to eat that’s easy to digest, such as a banana, dried fruit, or white bread jam sandwich.

Thousands of riders about to set off on last year’s People's Ride. Pictures: Alan Barber

As for all the congregations of cyclists in cafes you see across Victoria every weekend, Evans says the two really do go hand-in-hand.

“Coffee and cyclists are a bit like cheese and wine, actually it’s a better combination,” he says, laughing.

“I don’t know if there are some people who ride as an excuse to have a coffee, or coffee is an excuse to ride, but either way it doesn’t matter. I’m the same, but I don’t do cafe lattes, living in Europe I’m a short black (espresso) drinker.”

Cadel’s Calorie Bomb. Picture: Tony Gough

CADEL’S CALORIE BOMB

(Complete meal smoothie)

INGREDIENTS

• 1 tbsp rolled oats

• 1 tbsp whole almonds

• 1/3 tbsp sesame seeds (for calcium)

• 1/4 tbsp chia seeds (because they are a fad protein)

• 5 whole dried seedless prunes

• ½ - 1 tbsp agave syrup

• Spices: fresh ginger or cinnamon or

• Optional, frozen banana (for extra carbohydrates)

• 5-6 ice blocks

• Soy milk (or rice milk for a lower calorie option)

METHOD

Preferably soak oats, chia seeds, almonds and sesame seeds overnight in blender jug. Pre or post exercise add prunes, ice, spice of choice, banana if desired and fill to 750ml line of blender jug with milk of choice. Blend well, I use a Vitamix as they are fast and powerful and can make a smooth thick drink in minute or so.

It’s a good meal supplement for when you don’t have time to sit down and enjoy a proper meal.

Cadel Evans in Melbourne. Picture: Tony Gough

CADEL’S PASTA IN BIANCO

INGREDIENTS

• 80-150 grams of Italian pasta per person (I prefer penne, Barilla or De Cecco are the best widely available)

• Pecorino romano or parmigiana reggiano cheese

• Extra virgin olive oil (Australian oil is usually best)

• Sea salt

METHOD

It is a very simple typical Italian athlete meal from the Mapei Cycling Team school. Pasta is easy to cook but also easy to cook badly. Cook pasta as an Italian does: 100g pasta requires at least 1 litre of water on a high boil, add at least 1 tsp of sea salt then the pasta. Boil until ‘al dente’ (on the tooth) which will be within 1 minute of what is recommended on the packet (NOT MORE!) drain and rinse quickly under cold water to stop the cooking process. Plate immediately. Pour on olive oil generously first, then freshly grate cheese and enjoy. As the dish is quite plain, it is important to have good quality ingredients.

Cadel Evans in Melbourne. Picture: Tony Gough

CADEL’S MIXED SEASONAL SALAD

INGREDIENTS

• Valeriana lettuce (also known as lamb’s lettuce)

• 1-2 large carrots

• 1/2 pre-cooked beetroot

• cherry tomatoes

• toasted pumpkin seeds

• corn kernels (for colour)

• peas or chick peas for colour and a little protein

• olive oil

• balsamic vinegar (aged Modenese is best) or apple cider vinegar for a healthier option

• Sea salt

METHOD

Peel carrots and grate finely (tedious but worth the time). Cube beetroot carefully as not to stain anything. Rinse and strain well all other ingredients. Put the valeriana in a large salad bowl first, followed by grated carrots and then the other ingredients to make a colourful presentable bowl. Dress generously with olive oil, vinegar and sea salt. Enjoy with good-quality crusty Italian bread. A healthy but simple low-calorie meal - if you want to be a good cyclist, you have to be lean!

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