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

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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 seems to work its way into my meals.

Loren’s super foods pre-ride break mix



  • 1/4 cup- oats
  • 1/4 cup- rice flakes
  • 1/4 cup LSA (ground linseeds, sunflower seeds and almonds)
  • 1/4 cup- seed, dried fruit, nut mix (this is usually one of those super food mixes that you get in the pic-n-mix (bulk) isle at the supermarket, or make your own with with linseed, chia, pumpkin seeds, cranberries, goji berries, raisins, hemp seeds
  • 1 tbsp of natural peanut butter
  • 1 teaspoon of honey
  • Half or full banana
  • Cinnamon- as much or was little as your heart desires

How to make it:

  • Cook the oats, rice flakes and LSA to make a porridge. I just use hot water but feel free to make this with (your choice of) milk, too.
  • Stir in the remaining ingredients

For a 3 hours or less, leave out the banana or peanut butter.


During training ride: Date balls

date balls

I love my 4 ingredient simple date balls. If I’m looking in the cupboards a night before a ride and I have no muffins frozen, or banana bread…basically my cupboards are empty, and not even a banana in the kitchen, I’ll whip up these bad boys.


  • 20-30 dates (pitted)
  • LSA (ground linseeds, sunflower seeds and almonds)
  • Dried coconut flakes
  • Shredded oats

This is super duper easy to make. The dates are the binding factor in this recipe, instead of honey.

  • Boil some hot water
  • Place the dates in a big bowl and begin to stir in the hot water. Stir and soften with a fork or spoon. You want to make a nice paste.
  • Once you have a good consistency (so the mixture is solid enough to make a ball), add desired amounts of LSA and shredded oats to the date mixture.
  • In a separate bowl have some desiccated coconut ready to roll the balls in. Roll the date balls in the coconut.
  • Pop them in the freezer for a couple of hours until they’re not sticky anymore.


Post training:

I know it’s not my recipe but I’m obsessed with it: The Foodie Chain’s salted peanut butter smoothie:


Got a recipe you’d like to share? Email us at amrook@cyclingtips.com

Loren Rowney is a professional rider for Orica-AIS. The South-African born Australian lives in Girona, Spain during the European cycling season

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