Nordic Combined Athlete Annika Malacinski on her Fitness Regime, Diet and Inspiring Journey

Namita Nayyar:

How your winning the Gold medal in Under 18 in the 2019 Finnish Championships Nordic Combined held at Kuopio Finland and where you were the only Finnish-American starter in the women’s category and then became the reigning Finnish and U.S. Nordic Combined summer champion has played as a catalyst to your meteoric rise as a Nordic combined athlete.

Annika Malacinski:

Winning the Gold medal in the Under 18 category at the 2019 Finnish Championships in Nordic Combined, held in Kuopio, Finland, was a pivotal moment in my career. As the only Finnish-American starter in the women’s category, this victory not only cemented my place as a top athlete in Nordic Combined but also acted as a catalyst for my meteoric rise in the sport. This achievement was incredibly meaningful to me.

I am deeply proud of my dual heritage as both a Finn and an American. Representing and becoming a champion for both countries was an honor that underscored my unique position in the world of Nordic Combined. Competing in Finland and embracing my Finnish roots has always been special to me, as the culture and memories from my time spent there are incredibly significant.

Being the reigning Finnish and U.S. Nordic Combined summer champion showcased my versatility and commitment to excelling in the sport. The victory in Kuopio was not just a personal triumph but also a statement to the international community that I am a force to be reckoned with in Nordic Combined. These dual championships highlighted my ability to bridge two cultures and excel in both arenas. Competing under the Finnish flag, while being a member of Team USA, allowed me to honor both sides of my heritage. Finland, with its rich traditions and deep love for winter sports, holds a very special place in my heart.

It is important for me to maintain a presence in Finland, not just because I hold two passports and am fluent in Finnish, but because it represents a significant part of whom I am. The 2019 Finnish Championships were a turning point, propelling me into the spotlight and giving me the confidence to pursue greater challenges. This victory demonstrated that I could compete at the highest levels, regardless of the nationality I represented.

It also reinforced my dedication to inspiring young athletes, showing them that it is possible to honor one’s heritage while striving for excellence on the global stage. In summary, winning the Gold medal in Kuopio was more than just a win; it was a testament to my hard work, dedication, and the unique blend of my Finnish-American identity. This achievement played a crucial role in accelerating my rise in Nordic Combined, motivating me to continue pushing boundaries and setting new standards in the sport.

Namita Nayyar:

What exercises comprise your fitness regime or workout routine you may wish to share?

Annika Malacinski:

My fitness regime is comprehensive and designed to develop the diverse skills needed for Nordic Combined, which includes both ski jumping and cross-country skiing. Here’s a look at some of the key exercises and workouts that form the core of my training routine:

Cardiovascular Endurance

1. Long-Distance Running: I incorporate long runs to build cardiovascular endurance. These runs can range from 10 to 20 kilometers and are crucial for improving stamina.
2. Interval Training: High-intensity interval training (HIIT) helps in enhancing aerobic capacity and endurance. This involves alternating between short bursts of intense activity and rest or low-intensity periods.

Strength Training

1. Weight Lifting: I focus on compound movements like squats, deadlifts, and bench presses to build overall strength, particularly in the legs and core, which are essential for both jumping and skiing.
2. Plyometrics: Exercises such as box jumps, jump squats, and plyometric push-ups help improve explosive power and agility, crucial for ski jumping.

Ski-Specific Workouts

1. Roller Skiing: In the off-season, roller skiing simulates the motion of cross-country skiing and helps maintain technique and endurance.
2. Ski Ergometer: This machine mimics the upper-body motion of cross-country skiing and is excellent for building upper body strength and endurance.

Flexibility and Mobility

1. Yoga: Regular yoga sessions help improves flexibility, balance, and mental focus, all of which are important for both ski jumping and skiing.
2. Dynamic Stretching: Pre-workout dynamic stretches prepare my muscles for intense activity and help prevent injuries.

Balance and Coordination

1. Balance Board Exercises: Using a balance board enhances stability and coordination, which are vital for maintaining control during ski jumps.
2. Agility Drills: Ladder drills and cone drills improve footwork, speed, and coordination.

Recovery and Mental Fitness

1. Rest and Recovery: Adequate rest days and sleep are essential for muscle recovery and overall performance.
2. Mental Training: Visualization techniques, meditation, and breathing exercises help maintain mental clarity and focus, especially important during competitions.

By incorporating these diverse elements into my training routine, I ensure that I am well-prepared for the physical and mental demands of Nordic Combined. This balanced approach helps me stay competitive and continuously improve my performance.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.