Recipe: High Energy Flapjacks

A great high-energy snack, which will keep you going on or off the bike. This is my favourite flapjack recipe, and can be tweaked and added to with various seeds, dried fruits and nuts, to help add some variety.


  • 200g butter
  • 100g brown sugar
  • 1 tbsp golden syrup
  • ½ tbsp black treacle
  • 300g porridge oats
  • 100g raisins
  • 75g soft-dried figs
  • 50g soft-dried apricots


  1. Set the oven to 150°C or 140°C for fan-assisted oven. Place the shelf in the middle.
  2. Stick a big pan on the scales, and measure in the butter and brown sugar
  3. Heat the pan on the hob until the butter and sugar are all melted nicely.
  4. Add a tablespoon of golden syrup and half a tablespoon of treacle to the mix
  5. Add the porridge oats and your fruit(s) of choice, and mix together well.
  6. Line a shallow medium-sized rectangular tin with baking paper, grease the paper, and pour in mixture. Flatten it down to an even thickness with the back of a spoon.
  7. Stick it in the oven for 20 mins.
  8. Once done for 20 mins, remove and divide up with a knife as desired; then leave it to cool and set.
  9. To store: Wrap in cling-film or put in a sealed tub, and they should last for a couple of weeks.


  1. Great recipe Tim.

    Made them Saturday to take on a ride on Sunday. They were so good, I only just had enough to take with me.

    Well done mate.

  2. A shameless plug. I have put together a recipe booklet * Cycling Food on the Go - Recipes for Success * which contains recipes from around the world and a story whilst each one is important to the author. I am giving it away FREE with every donation to the mental health charity Mind as part of my fundraising for the London 100.
    If you would like a copy then go to Any donation, however small, is welcome and I will send you a booklet

  3. Great recipe. I've been using it since I first found it a few months ago. They sustained me through my first 100 mile ride and all the training up to it. Good work Tim.

  4. I have used this recipe a few times and have altered some ingredients to suit me . Its very good as it is but variety as they say .thank you Tim

  5. It's my mum's old fashioned remedy - but a beaten egg added to the cooled mixture will solve all 'break-up' problems. I tweaked the ingredients adding 250g of fruit, nuts and seeds plus a tablespoon of cinnamon. Went down a treat with the lads :)

  6. I had to google "black treacle" - but now I have to ask does "½ black treacle" mean half a tin, i.e. approximately 227 g if it's a tin of "Lyle's Black Treacle"?

    PS I bought a Sportful Fiandre NoRain Light Top largely on the basis of your pl...recommendation - and it is indeed a marvellous piece of cycle clothing!


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