April is an important month for many athletes. It's when most people plan for their summer racing schedule and adapt their training phases in order to sharpen up. The hard slogging miles of the winter are finally reduced, the gym work gradually gets cut down and the spikes make their first appearance in the hope of some sunnier days!
Unfortunately, this is far from the case for me this month. After breaking my ankle over two months ago whilst at a training camp in South Africa, my plans are currently curtailed and the focus is on getting back to being fit and healthy again! I still hope to compete this summer but I am taking each day as it comes rather than trying to make concrete plans! At the moment the majority of my time is spent on a cross trainer staring at four walls so thought it would be interesting to give a little insight into my typical preparations for large championships and competitions.
As a British Athlete, we generally have to achieve two qualifying times in order to gain selection for championships as well as achieving a top two finish position at the British Championships. It can be difficult trying to peak for these races and subsequently holding form for an additional six weeks until the major championships. Fortunately I've always been able to plan training with my coach in a particular way to ensure I am fully leg-fresh and ready for the major championships!
During April and May, we normally try to speed things up. Reps become much shorter and the recoveries longer to make sure the legs are amply recovered and primed to run fast! It sometimes helps athletes to head abroad for warmer weather to encourage the legs to get moving and attain faster turn-over pace! As it gets closer to a major championships, my coach adds in extra rest days – once again to help aid recuperation and make sure that when the race begins there is no reason for my legs to feel sluggish.
Ten days out from major championships we start to taper my training. The sessions are reduced to one a week instead of three and easy runs are normally cut to around 20 minutes. In the past, we have always taken two days off prior to my race – apart from a small warm up jog and some 150m strides. I feel the warm up and strides stop my legs from feeling dull and inactive on the day of the race rather than my body becoming lazy and too accustomed to lying around on the sofa all day!
The only thing that doesn't change much during competition season is my diet. Until recently, I have not focused much on what I've been eating but over the last few months I have made a conscious effort to try and eat ‘cleaner’. Even if it only gives me that extra one per cent, after being injured for the past two months I need any improvement I can get! My coach has always emphasized how much diet affects an athlete’s performance but ultimately it's up to the athlete to make the decision on what they do. Every morning before training, I now have a large bowl of porridge, mixed with normal milk and some almond milk, topped with banana and berries. I used to refuse to eat anything other than sugary cereal for breakfast but as a professional athlete it was time to make some changes to my current diet. Food is the fuel to your body and putting the essential fuel in will effectively make it perform better, so why not make the minor change and see if it makes a difference?
Many of the major championship races have preliminary rounds in the morning program which obviously affects an athlete’s normal routine. I always make sure I have a big breakfast around 3-4 hours before my race then follow that up with something small like a jam roll around 90 minutes before my competition. In the past if I have been feeling a little sluggish I have used an energy gel to give me a little boost but unfortunately due to my heart problems in 2014, caffeine is a no go for me now! I know a lot of other athletes swear by a black coffee the morning of their race but having removed caffeine from my diet completely, one shot would definitely push me over the edge and send my pulse racing!
The correct nutrition is also important after competing, especially between the heats and the final of a major competition. I make sure I have a recovery drink within the first 15 minutes of finishing. Sometimes that can be a little difficult, as passing through the media zone and interviews can often take a little longer than you'd expect! It's crucial to keep refuelling and hydrating throughout the day as it helps your muscles recover as much as possible before the next race. Before my final at the World Championship in 2013, I jumped in the ice baths straight after the race! They are horrific... but I really do feel the benefits afterwards. My legs always feel much lighter in the evening after jumping in a bath or wheely bin full of ice! I also try to get a light massage in order to flush some of the rubbish out of my legs. Small things like these do make such a difference. Even if it's just foam rolling for 10 minutes before I go to bed, it's worth the small amount of time and effort, and ultimately creates better results. Anything that can aid recovery between rounds is essential.
Hopefully by next month’s blog, I will be back to full training again and have a few things to report on! Until then, it's back to creating these Chris Hoy thighs!
