And with all the other firsts going on, it's easy to forget that Rippon went to Pyeongchang as the oldest Olympic figure skating rookie in U. We recently caught up with him to learn his diet and training have prevented decades of skating from ruining his body. How was training for that different from training for the Games? So when I was focused on getting ready, I was on the ice for four hours a day, and working off the ice for three hours a day, and getting a ton of sleep, and eating well.
My training changed completely, because I was in the dance studio for four or five hours, and then I was doing a show for another five hours. We would start around six in the morning and end around A.
I think that because I was in such good shape from the Olympics, I was able to make it through all of those nights where I slept for, like, two hours. I became really good at time management.
By Jay Willis. Oh my God, training for the Olympics was luxurious in comparison. It was also something I had trained for my whole life, so I knew what I was doing. I was comfortable and confident. Dancing with the Stars was something I had never done before. I can speak the language of skating. On the ice, it was tons of cardio, tons of jumping drills.
Off the ice, especially closer to the Olympics, my training was focused on keeping myself balanced and doing a lot of exercises for injury prevention. It was a lot of core work—a lot of basic strength exercises so I could stay balanced. In skating, we are one-side dominant. For all of the work you put in on the ice, you have to put in the same amount of work off the ice to stay healthy and stay injury-free. So you essentially have to repeat everything you did on the ice just to keep your body from getting out of whack?
Skating is not like riding a bike. Most importantly, you should eat when you are hungry and focus on fueling before, sometimes during, and after exercise. Choose nutrient dense foods- those that have lots of vitamins and minerals. Eat often throughout the day. Enlist the help of a sports dietitian , physician, or sports psychologist if you feel pressured to change your weight or body composition. As a parent or a coach, be sure to model good food behaviour and avoid negative food and weight comments.
During the preparation phase, an emphasis is placed on foundation fitness and strength goals as well as on skill development. The quality and intensity of workouts are often less than those during the training and competition phase.
Notably, in most, if not all cases, weight loss goals should be avoided in adolescents due to the need to provide sufficient energy for growth and development and also to support a healthy body image.
The preparation phase is also the perfect time to build muscle. Those wanting to build muscle will need to eat more calories and include adequate protein. See my previous blog about muscle buildin g for more hints and tips. During competition, nerves can get the best of you and result in poor food choices or stomach upset. Go into competition season with a plan. Keep your meals habitual and bland before you go on the ice.
Fuel with what you are used to eating. Eat a relatively small, high carbohydrate, low-fat meal. Many skaters like to drink only water for this meal and then switch to sipping on sports drinks for the period between the meal and going on the ice.
During the phase between seasons, the focus is on maintaining healthy food habits. The transition phase is a great time to have a look at your diet to be sure you are not missing any essential elements.
You will find that much of your success from season to season is dictated by your ability to stay well and injury-free. Nutrition plays a vital role in this quest. Unfortunately, many figure skaters fall short on meeting some of their vitamin and mineral needs. Calcium, vitamin D, and iron are all micronutrients of concern in this group. Calcium, vitamin D, and phosphorus are all essential for the growth and maintenance of healthy bones.
Interestingly, a UK study supplemented professional ballet dancers with IU vitamin D daily for four months and reduced injury occurrence. We have already touched on the interplay between performance and body composition when it comes to calories. What about during competition like the Olympics? There are three big nutrients or macronutrients. Fat, carbohydrates, and protein each contribute to our daily energy needs.
Fat is often overlooked but is an essential element and helps keep your immune system healthy and regulate cellular and metabolic processes. Fat is high in calories.
So, as a figure skater, with a tight energy budget, it is essential to choose your fats wisely. Choose fat that comes from plant sources, like nuts and oils, and from fish rather than fat from fried food, animal foods or baked goods. Most athletes choose healthy fats in the range of Begin typing your search term above and press enter to search.
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