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Ella Cossill

@ellacossill

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Elite Rower | NZ 🇳🇿
Training • Recovery • Performance
@rowingnz athlete @washingtonrowing alum
📩 [email protected]

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7055 calories WIEIAD
1000g carbs
205g protein
235g fat

Here’s what a day of eating during a big block looks like for me, training towards world champs next month. Fuelling is key to maximising the km’s we’re doing and avoiding injury.
This was a triple session day, with a 24k row, 12k row, and gym, so making sure the pre and during training fuelling is carb heavy means we can attack all 3 sessions.
I always eat the same first breakfast, as I find it’s easy to get down and I also just enjoy it which helps me get that much food in 🤤 The rest of my meals change day to day depending on what I’ve got for leftovers, but I always base my meals around making sure I get in as many carbs as possible to fuel whatever session is coming next. Dessert is a non negotiable for me!
I hope this can serve as a reminder to all female athletes that food is fuel! We’re at our strongest and fastest when our bodies are getting sufficient energy for the work we’re doing! #whatieatinaday #rowing #wieiad #food #bigdogsgottaeat #athlete taken in Lake Karapiro by @ellacossill

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a year ago

@ellacossill
@rowingnz taken in Rotsee by @ellacossill

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2 years ago

A bit of my story for Mental Health Awareness Week 🩵

I don’t want to just share the highlights on social media, because real life has its ups and downs. These topics aren’t always easy to talk about, but starting these conversations is so important and something I’m really passionate about.

I’ve learnt the importance of speaking up, asking for help, and advocating for myself and others. It’s not always perfect, and that’s okay — that’s life!

Big love to everyone featured in these pics and everyone else who’s been a part of it all 💞 #mentalhealthawareness #mhawnz #mentalhealth by @ellacossill

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4 days ago

In episode #202 @KylaChannell talks with elite rower @EllaCossill about what professional rowing actually demands, breaking down how she fuels 6,000 to 8,000 calories a day, why rowing culture pushes performance over thinness, and how she times carbs, caffeine, and bicarbonate around racing.⁠
⁠
Comment POD for a link to the full episode. by @ellacossill

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6 days ago

Found some new angles in the gym #gains #gym #stronggirls by @ellacossill

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13 days ago

Splash zone 💦
📸 @benedict_tufnell_photography taken in Amsterdam, Netherlands by @ellacossill

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19 days ago

Taormina & Ortigia ‘26 🌞 taken in Sicily Italy by @ellacossill

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22 days ago

Well! That wasn’t exactly how we wanted world champs to go 😅 Sh*t happens, and we couldn’t quite find our best speed in the four this last week. We know we’re a much faster crew than the results we put out in Amsterdam, so it’s disappointing we couldn’t put it together at this regatta. But we’ve had an epic season together and done some great work as a crew and a squad. It’s made me appreciate our achievements outside of this one regatta! And also fired us up to be undeniable next time 😤 I’m super proud of the way we rallied as a women’s squad for the eight to make the A final. Always love a big boat! Thank you to everyone who’s backed us, your support means more than you know. Looking forward to the coming season, even more fire in our bellies now 🔥 Some time off in Sicily and Malta, then we go again 💪🏼 #iflc #ytg taken in Bosbaan, Amsterdamse Bos by @ellacossill

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2 months ago

Patiently waiting for racing to start … by @ellacossill

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2 months ago

The kiwis take on Mechelen 👩🏼‍🐰‍👩🏽 Finished up training camp in Belgium, off to Amsterdam before World Champs starts next week 🔥 Very excited to be racing in both the four and the eight!! #ytg taken in Mechelen, Belgium by @ellacossill

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2 months ago

Travel with us to the Rowing World Cups! New Zealand -> Hong Kong -> Istanbul -> Barcelona -> Seville 😮‍💨 Guess how long it took us total 👀 (not including the overnight stop in Barcelona) #travel #rowing taken in Everywhere by @ellacossill

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3 months ago

@ellacossill and the 2026 World Rowing Championships W8+ What a crew and what a boat @filippiboats_official by @ellacossill

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3 months ago