Post-training meals: Slow-cooked lamb shoulder (video)

This is a perfect post ride meal that will spur you on home during your long weekend rides.

Cooking up some food after a long ride is sometimes the last thing you want to do, but replenishing depleted energy and protein stores are a must after a few hard hours in the saddle.

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This best thing about this meal is that you can prepare and put it in the oven before you hit the road, and then by the time you come home you have a fully cooked meal ready to eat that hits all your nutritional needs in one go.

Performance Chef Alan Murchinson, has put this recipe together and focused on all the necessary dietary requirements needed after a long ride.

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"This dish is great comfort food and a good source of complex carbohydrates from the potato and protein from the lamb," Murchinson explained. "I tend to only have lamb as a treat type meal or after a long day in the saddle as its pretty high in fat.”

Ingredients (Serves 6)

  • 1 large lamb shoulder
  • 10 large waxy potatoes
  • 3 large white onions, sliced
  • 1 tbsp chopped rosemary
  • 600ml chicken stock
  • 75g butter
  • Variety of green vegetables


  1. Start by pre-heating your oven to 130-140ºC
  2. Peel and evenly slice the potatoes and the onions.
  3. In a roasting/baking tin layer up the potato and onion alternately. A layer of onions, season with salt and pepper, then a layer of sliced potatoes, season and repeat to finish off with sliced potato.
  4. Dice up the butter and sprinkle over the top of the potato.
  5. Infuse the rosemary in the chicken stock and pour over the potato mix.
  6. Place the well seasoned lamb shoulder on top of the potato and place into the oven to cook for 3.5-4 hours, before allowing to rest for 30 minutes.
  7. Cook your green vegetables whilst the lamb is resting

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Paul Knott is a fitness and features writer, who has also presented Cycling Weekly videos as well as contributing to the print magazine as well as online articles.  In 2020 he published his first book, The Official Tour de France Road Cycling Training Guide (Welbeck), a guide designed to help readers improve their cycling performance via cherrypicking from the strategies adopted by the pros.