Ms. Namita Nayyar:
Introduce us to a day in your life, preparing for the World Championships.
Ms. Gabby Daleman:
I usually arrive at the Cricket Club at around 11 am and then start warming up by going for a light run or going on a stationary bike for 10 mins. Then I will do some dynamic stretching and practice my jumps off ice. At 11:30 I start lacing up my skates as my first off-ice session is from 11:45 to 1 pm. During this session I will work on the different elements that I have in my programs. I start off with double axels, triple salchow, triple loop, triple flip, triple Lutz, triple toe, and finally triple toe – triple toe combinations. Then everyone on the ice has a slot for when they can do a program run through so I will perform my program and hope to hear the bell at the end (they ring the bell if you have clean run-through). If I make mistakes, my coaches will make me quickly repeat the elements that I messed up on.
I have an hour break where I do a cool down and eat my lunch. I then prepare to go back on the ice for the 2 pm session. Here, I again work on the different elements that I have in my programs. This time I perform my other program. If I performed my free skate on the first session, then I will perform my short during the second session. Then if I have time I continue to work on different elements. I then do a cool down and get some fuel for my body.
Once I’m done if I have anything that doesn’t feel right I will go to physio. If everything feels good I head home. I have dinner with my family and then usually around 8 I have my off-ice training which usually lasts up to 1 ½ hours. I usually do a half hour of visualization and then a bath and bed.
Ms. Namita Nayyar:
What exercises comprise your fitness regime or workout routine that you may like to share?
Ms. Gabby Daleman:
Monday and Thursday are speed/plyometrics and weights. Tuesday and Friday is speed endurance, Wednesday and Saturday are cardio. We like to do a lot of circuit training to maximize the work in the minimal amount of time. So on speed days I will do sprints on the treadmill (max speed)/track for 45 seconds and then do core in between (Swiss crunches, bent hanging leg raises with a twist, straight legged hanging lifts). I will do 12 sprints and 4 sets of each of my ab exercises. Then for weights its bench press, leg extensions, leg curls and squats with core exercises in between. My core exercises are planks and T’s with variations so my body doesn’t get bored with them.
On my speed endurance days I will do longer interval runs or bike. I will do 12 runs at about 70% of my maximum speed on the treadmill/track for about 90 seconds. In between the runs I will do my abdominal exercises. Lastly, I like to do some medicine ball exercises and core.
On my cardio workout days, its longer runs. I will do 10 longer runs for about 4 minute intervals at about 40 to 50% of my maximum speed to work on my aerobic system.
Ms. Namita Nayyar:
Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?
Ms. Gabby Daleman:
I’m small, but I try to aim for about 2200 calories a day and at least 120 g of protein, 320 g of carbs and 50 g of natural fat. For a meal, I try to aim for 45-60g of carbohydrate and 20g of protein. So a typical day for me is:
Breakfast: 2 slices of toast with peanut butter, 2 eggs, milk (250ml of water);
Midmorning snack: Been having cranberry or other juice and a snack with some fibre and protein. Usually I will eat some cooked chicken with some fruit such as an apple with some almond butter.
11:30 am is my first on-ice session warm-up snack or floods breaks: If I know my first session will be higher intensity I will have easy-to-digest carbs to top up my fuel stores, such as a banana, diluted apple juice, saltines/pretzels/rice cakes, or orange slices. If I know it will be lower intensity, I try and bring in a little bit of protein, to help sustain my energy longer for training (ex. yogurt, peanut butter, low-fat cheese/milk) along with previously mentioned carb choices.
Lunch is half a chicken quesadilla and grilled peppers, spinach and mushrooms or 4 ounces of steak with quinoa and kale mixed together and berries. My afternoon snack will be my homemade almond butter balls which are loaded with protein and carbs to help me get through my workouts. Other options that I have used are Greek yogurt and berries, apple/banana and peanut butter, fruit + trail-mix. My aim is to get to get 15g protein and 30g carb split before and after.
And then dinner within 2 hours tops! Here I eat a variety of meats, such as chicken, steak (my favourite) or salmon. I also eat a variety of vegetables such as asparagus, green beans, broccoli or my pepper mix as previously mentioned. I also eat a variety of grains such as quinoa. My strength and conditioning are usually in the evening, so I will a have protein shake afterwards to repair my muscles.
I also focus on drinking 1-2 cups (250-500ml) water for every hour of exercise to keep me hydrated.
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