Recipe – The Ultimate High Energy Flapjacks

Recipe The Ultimate High Energy Flapjack Bars
This traditional flapjack recipe is packed full of energy for long days on the bike. The oats supply a great low-GI fuel source, while the dried fruit offers instant energy and sweetness. Whether on or off the bike, these flapjack bars are a great high-energy snack for cycling.

You can adapt the recipe by adding in other dried fruit, seeds, nuts, and spices to make these even more varied and flavoursome. I particularly like pumpkin seeds and chopped crystallised ginger added to the mix.


  • 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
  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. Place in the oven for 20 minutes
  8. Once done for 20 minutes, remove and divide up with a knife as desired; then leave it to cool and set
  9. To store: place the flapjack bars in a sealed tub—they should last for a couple of weeks

Recipe The Ultimate High Energy Flapjack Bars

Recipe The Ultimate High Energy Flapjack Bars


  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!

  7. Half a table spoon of black treacle

  8. is it ok to use honey instead of black treakle?

  9. Extra golden syrup (another half a tablespoon) instead of black treacle works equally well. I have also made these adding chopped stem ginger from a jar (two to three balls) and using some of the ginger soaked syrup from the jar instead of the black treacle. Great recipe Tim.


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