nutrition

Ella Eats: Salmon Steak Sandwiches

At Ella, we are big fans of anything chef Biju Thomas and Dr. Allen Lim cook up. From Skratch Labs to rice cake portables to their cooking books, homemade ride fuel has never tasted so good. Their latest cookbook, however, focuses as much on good people as it does on good food. “Enjoying meals with […]

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Boels-Dolmans’ recipe for success

The Boels-Dolmans team seems untouchable this season. They have won every event in the UCI Women’s WorldTour (WWT), and the series’ leader and world champion Lizzie Armitstead’s main competitor in the WWT rankings is her own teammate Chantal Blaak. While Wiggle High5’s Emma Johansson came close to taking a win away from Boels-Dolmans this past weekend, all other […]

Loren Rowney and Gracie Elvin’s #CrepeMonday inauguration

Since about 2012, I have had an ongoing battle with my friend and fellow “Dutchie” (Yes, I hold a Dutch passport), Lauren Kitchen, about the definition of a pancake. It’s basically become a crepe vs. pancake debate.  Lauren has a pancake Sunday tradition with the Dutch relatives she lives with in Holland. Me being a massive […]

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Ella Eats: Loren Rowney’s favourite pre, during and post-ride recipes

The thing I most look forward to in the day is breakfast. I’m thinking about breakfast when I go to bed at night. I just live for it! My go-to breakfast at the moment is a concoction of super foods plus a few of my fave ingredients. I’m obsessed with peanut butter, so that always […]

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Hydration: the different needs of women

Do you have a strategic drinking plan for training and competing, or do you just drink to thirst? What do you drink and how does that impact your performance? Hydration is a complex topic, with even more complex physiology. Plus, women and men differ in their hydration needs during prolonged exercise. In fact, women are […]

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Ella Eats: Bumper Banana Bread

Banana bread these days is more like a cake – it’s loaded with margarine, refined sugar and ‘fillers’. This recipe is the most popular recipe from my page and for good reason! It’s easy to make, tastes delicious and is the perfect treat to start the day or end a ride. I love mine toasted […]

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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 […]

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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 […]

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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 […]

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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 […]

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