One constant in Frankie Hall’s daily fueling routine is oats — a simple, versatile carbohydrate source that can be easily adapted to different cycling training loads. Oats work just as well for busy mornings as they do for longer, more demanding training days. Rather than following strict recipes or fixed macros, Frankie adjusts portions and ingredients based on her training volume, energy needs, and how she feels on the day.

Below, she shares four of her favourite oat-based breakfasts, paired with practical nutrition guidance from Team EF Coaching nutritionist Spencer Miller to help you apply these fueling strategies to your own training.

Frankie is dairy-free and nut-free due to allergies, so some recipes use plant-based milks and protein powders. If you tolerate dairy, she personally recommends cow’s milk, thick Greek yoghurt, or skyr for optimal results. Nut butters can also be used where suitable.

Quantities are always adjustable depending on hunger, training volume, and personal preference. Frankie typically aims for around 75 to 125 grams of carbohydrates in the morning, depending on the day.

The key is to match portion size to the work you are asking your body to do. Cycling is a highly variable sport. One day might be a rest day, while the next could involve a five-hour endurance ride, and those situations require very different fueling strategies.

On rest or easy days, you might reduce the amount of oats and add more Greek yoghurt or a small amount of nut butter to increase protein and fat. On bigger training days, increasing the amount of oats and adding fruit, granola, or honey helps ensure you have enough carbohydrates to fuel the session ahead.

A warm, comforting baked option that works well on cooler mornings or when you want something filling without rushing.

Ingredients

• 100 g oats

• 10 g chia seeds

• 1 banana, mashed

• 250 ml milk

• 1 tbsp maple syrup

• 1 tsp ginger

• 20 g AMACX protein powder (Vanilla, chocolate or salted caramel)

Toppings

• 2 crumbled ginger nut biscuits

• 20 g protein powder (Vanilla, banana, chocolate or salted caramel)

• 2 chopped dates

• 100 g yoghurt

Method

• Soak oats, chia seeds, banana, maple syrup, and ginger in the milk overnight in an oven-proof ramekin

• Add protein powder and bake at 180°C for about 15 minutes, until cooked through

• While baking, mix protein powder into yoghurt until smooth

• Top the baked oats with yoghurt, dates, and crumbled biscuits

A higher-energy bowl that is ideal for heavier training days or when you need something more substantial.

Ingredients

• 100 g oats

• 10 g chia seeds

• 10 g flaxseed

• 10 g desiccated coconut

• 1 banana

• 250 ml milk

• 1 tbsp maple syrup

• Pinch of salt

• 35 g AMACX protein powder

Toppings

• 15 g cacao nibs

• Half a banana, mashed

• Half a banana, sliced

• 50 g yoghurt

• 1 tbsp speculoos or nut butter

Method

• Cook oats, seeds, coconut, maple syrup, and salt slowly in milk over low heat for 8 to 12 minutes

• While cooking, mix the topping spread using mashed banana, yoghurt, and speculoos

• Add protein powder to the oats and cook for one more minute, then transfer to a bowl

• Top with the banana yoghurt spread, cacao nibs, and sliced banana

This recipe works very well for your biggest training days. It provides plenty of carbohydrates, both fast and slow-digesting, along with some fat to help stabilize blood glucose and protein to improve satiety.

Make sure to allow enough time to digest before training, ideally 1.5 to 2 hours. This is a great option before a long weekend endurance ride.

A lighter, classic option that still delivers enough fuel without feeling heavy.

Ingredients

• 1 small apple or 100 g apple compote

• 1 tbsp coconut oil

• 10 g chia seeds

• 10 g flaxseed

• 1 tbsp cinnamon

• Generous drizzle of maple syrup

• 1 tsp brown sugar or coconut sugar

• 1 tsp nutmeg

• 100 g oats

• 250 ml milk

Method

• Dice the apple and cook in coconut oil

• Add nutmeg, brown sugar, and half the cinnamon, cooking for two minutes, then set aside

• Cook oats and seeds in milk over low heat

• Transfer to a bowl and top with apple mixture, maple syrup, and remaining cinnamon

What you eat before training should always reflect how much time you have to digest. Most athletes are not heading out mid-morning after a relaxed start to the day.

This recipe is lighter and easier to digest, making it a good choice if you are eating about an hour before training. It is lower in fat than some of the other recipes, which helps speed digestion. As a general rule, the less time you have between eating and riding, the simpler the meal should be, with easily digestible carbohydrates and lower fat and protein.

For a deeper dive, see our full guide.

A great batch-cook option for busy weeks or as a post-training meal.

Ingredients

• 2 bananas, mashed

• 3 eggs

• 100 g oats

• 2 tsp ginger

• 1 tbsp cinnamon

• 1 large apple, diced or grated (or 200 g apple compote)

• 50 g AMACX vanilla protein powder

Optional toppings

• Yoghurt

• Berries

• Maple syrup

• Nut butter or speculoos

Method

• Mix dry ingredients including oats, spices, salt, and protein powder

• Add grated or diced apple and mashed bananas

• Mix in eggs

• Transfer to an oven-proof dish and bake at 180°C for 25 to 30 minutes, until golden and cooked through

• Portion and add toppings as desired

Fueling does not stop when training ends. Combining carbohydrates with protein after training helps speed recovery. Protein provides amino acids for muscle repair, while carbohydrates replenish muscle glycogen and raise insulin, helping drive amino acids into muscle and reduce muscle protein breakdown.

Cycling demands flexibility, and nutrition should match that reality.

Fueling the Bigger Picture

Harder and longer sessions burn more carbohydrate and create greater stress on the muscles and nervous system, so they require more total fuel. Easier or shorter sessions can often be supported by normal meals without extra pre-ride fueling.

Not every day needs a large, carb-heavy breakfast. But if you are heading out for a five-hour endurance ride, adequate carbohydrate intake is essential to maintain power, protect glycogen stores, and recover well afterward. A short recovery spin, on the other hand, may not require a full meal beforehand if you are already well fueled.

A simple rule applies: more intensity or more duration means more fuel. A 90-minute session full of threshold intervals can demand as much carbohydrate as a much longer easy ride, while a true recovery day does not require performance-level fueling.

Frankie’s approach to oats reflects the same philosophy she brings to coaching: flexible, thoughtful, and grounded in the realities of training and life.

Schedule a free consultation today with Team EF Coaching to build a fueling and training plan that fits your goals.