Ella Eats: Carmen Small’s three favourite recovery recipes

A former US national time trial champion, UCI world champion bronze medalist and two-time team time trial world champion, Cervélo-Bigla’s Carmen Small knows a thing or two about the importance of recovering well. In addition to massages and rest, nutrition is key to rebuild your muscles. While Small’s prowess on the bike is well known, her second […]


Keeping on track during the festive season

The festive time of year can be challenging when you still have training and racing goals to meet. As everyone around you is winding down and enjoying year-end celebrations, staying on track with your fitness and training can be a challenge. Christmas parties, late nights and indulging food and alcohol can quickly impact the time and energy […]


Roaring red smoothie

Please give a warm Ella welcome to Meg Gillmer. Better known as The Wholesome Athlete, Meg is a Sydney-based cyclist and passionate foodie. Currently a student at the Institute of Integrative Nutrition, meg is on a mission to bring us all fresh, seasonal and simple food to get the most out of our bodies and move […]


The Training Foodie’s peanut butter oat slice

Brittany Lindores is an Australian competitive cyclist who, following a bike crash in 2010, was diagnosed with chronic fatigue and a gluten and dairy intolerance. The diagnoses changed not only her diet, but her a lifestyle in general. Food preparation became a big part of her daily routine and sparked an interest in the science […]


Five nutrition myths debunked

Cycling is filled with many wives tales and there’s no shortage of inaccurate nutritional advice that’s been spread over the decades. In this post, dietitian Alan McCubbin debunks some of those myths by looking at the research. 1) If some is good, more must be better Athletes make this assumption about most nutrients. I’ve seen many a […]


Carbo load with Valentina Scandolara’s pumpkin ravioli

Pro cyclist Valentina Scandolara may have been riding for the Australian Orica-AIS team for the past few years but she is all Italian. Her love for food and cooking included. Earlier this year, we featured her mother’s famous sbrisolona (Italian cookie) recipe, and now Valentina was kind enough to share one of her own favourite […]

Skip the gels with DIY sports nutrition

When you’re heading out for a ride it’s easy to grab a couple of bars or gels and shove them in your jersey pockets. They’re convenient and perfectly packaged for easy consumption when you’re enjoying your ride. But it’s just as easy, healthy and fun to make your own sports nutrition products from scratch. In […]


Training and nutrition for the post-menopausal athlete

When we ran Dr. Sims’ first article, “Women are not small men: How gender dictates nutritional needs during training and recovery,” the comment section blew up with great discussion and mostly questions about women post-menopause. Dr. Sims kindly follows up in this month’s column. If there’s other topics of interest you’d like to see Dr. […]


Women are not small men: How gender dictates nutritional needs during training and recovery

We consider it a major coup to have landed Dr. Stacy T. Sims, MSc, PhD, as a monthly columnist for Ella CyclingTips. Sims has contributed to the environmental exercise physiology and sports nutrition field for more than 15 years as both an athlete and a scientist. The chief research officer/co-founder of Osmo Hydration, Dr. Sims […]


Daily News Digest

In this morning’s edition of the CyclingTips Daily News Digest: Andre Greipel wins stage 1 of the Tour de Luxembourg; In wake of BBC doping expose, WADA says it is exploring claims the biological passport is flawed; Bardiani-CSF quits MPCC over Giro d’Italia cortisol case; Evans on Porte’s Giro and more; Orica-GreenEdge backing Caleb Ewan […]