Posts tagged " winter training tips "

Jess goes back to training

November 24th, 2014 Posted by News No Comment yet

Sleepless nights, juggling domestic duties, arranging baby-sitters – Jessica Ennis-Hill is like any other mum returning to work.

Of course Jessica is also the golden girl of the London 2012 Olympic Games and role model to millions of people across the world.

But right now the wonder woman of British sport is also concentrating on being a super mum and returning to peak shape as the road to the Rio de Janeiro Olympics in 2016 begins in earnest.

Jessica and husband Andy celebrated the birth of baby Reggie in July but time stands still for no one so, as the rain pounded down on the roof of the English Institute of Sport in Attercliffe so hard that buckets were needed to catch a couple of leaks, the heptathlon star was getting back into the nine-to-five lifestyle.

“I’m just kind of easing back into everything. It’s going okay – I’m glad to be back,” she told The Star. “The hardest thing is making everything fit.

“Juggling everything and having the sleepless nights and then coming to training. That’s all new.”

Jessica is honest enough to say nothing will ever top winning in London.
But being victorious as a mother is a whole new challenge for the 28-year-old, from Dore.
She said: “Now I’m a mum I can appreciate how hard it is and all the changes you have to make and how your life is turned upside down.

“For those mums who go back to work and work incredibly hard and great mums at home I have so much respect and admiration for them.

“I hope I can come back to athletics and get to the top of my game and be a fantastic mum too.

“I’m definitely a different person now because I’ve got a huge responsibility with Reggie – he’s my main focus now. It’s all very different.”

Jessica hopes to compete at next year’s World Championships in Beijing before defending her Olympic gold in Rio the following summer.

“There were no doubts I’d be back training,” she said.

“I wanted to see how I felt because it’s such a huge thing having a baby and so I didn’t want to say I’d definitely be back at this stage. I didn’t know how it would go or how would I feel.

“I feel I’ve started back at the right time. Reggie is in a routine and I’m feeling happy.

“The hardest thing is the running. My body has not felt like this for a while with the lactic acid, so that has been hard.

“Leaving Reggie for a few hours in the morning is hard as well but we have a great family who are around and I’ll bring him down to the track as much as I can.

“Training is hard but you come away from a session feeling great. I go home and look after the little one so you don’t have time to be tired.”

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Training in winter weather

October 15th, 2014 Posted by Coach's Corner No Comment yet

It was a magical start to 2014 for Jess. On 10 January she and her husband, Andy, announced they were expecting their first baby.  In July she gave birth to a little boy and they named him Reggie Ennis-Hill. Toni says she couldn’t be happier. “Jess is feeling great. She is obviously very excited, as I think a lot of people would be. She is now beginning to get back into training we are having a meeting soon to discuss the options.”

Elsewhere in Britain; however, the icy winds and heavy rain has meant it has been a slow start to the year for many other athletes. But, if you want to build up momentum, you can’t let the bad weather disrupt your training sessions.

“When we struggle with the weather we try to transfer everything we do on the track into the gym,”

Explains Toni. “We use the weight equipment and the static bikes and try to keep sessions the same length. We also do circuit training which consists of around 10 to 12 exercises, including body weight exercises, sit-ups and press-ups.” If you are not able to take advantage of proper gym equipment it is vital you find alternative ways of training so your standards don’t begin to slip. “Most of the exercises we do in circuit training are fine to do at home as they don’t require a lot of floor space,” says Toni. “I have even heard of athletes doing their exercises in the kitchen. But this is why I always say it’s important to join a gym so you can take advantage of the weight training facilities as well as the mats.”

It is easy to lose motivation during the long winter months, but setting yourself goals will help you stay focused and driven. “It all comes down to setting targets,” says Toni. “Obviously people tend to push really hard in January to make up for indulging over Christmas, but it’s about keeping it steady and progressive. Also, keep changing the training so it doesn’t become mundane.

Variety is the spice of life.” If you do manage to face the cold weather there are a few thing you need to remember to make sure you stay safe. “Muscles don’t function as well in cold weather. This means you shouldn’t focus too much on times, especially if you’re running into the wind and rain,” advises Toni. “Give more consideration to your warm up and take it easier at the start of the run.

Obviously you also need to wear bright clothing and reflective jackets so cars can see you.” Finally, as tempting as it is, you shouldn’t take a long time off over Christmas as every day counts. “We try to train as normally as possible, unless we don’t have access to the facilities,” says Toni. “Over Christmas we just move the rest days round. Jess is not one for training on Christmas Day… unfortunately.”

Toni’s top tip – The perfect start

A strong start out from the blocks sets the foundation for an impressive sprint time, yet even the best athletes struggle with consistency when faced with the starting gun. “It’s not about running out of the blocks; it’s about driving out of them,” explains Toni. “You need to be pushing off with both legs and using your arms to help you drive out. Keep your head down, look at the track and use your arms to keep balance. “You need to be practicing the blocks regularly and not just in the last couple of weeks before a competition. Regular sessions will help you get use to the blocks and improve your reactions to the starting gun.”

 

Follow Coach Toni Minichiello on twitter @Coach_Toni

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