Namita Nayyar:
Biathlon requires a lot of strength, stamina, and strategy. Give us five tips that are absolutely necessary to follow to excel in this sport and handle stress?
Hanna Oberg:
It’s really important to stay calm and keep focused on what you have to do. So what I do when I come in to the range in a competition is to prepare myself and my weapon for the shooting. I slow down my pace on the skis just bit. I search for changes in the outer conditions such as wind. I choose a lane for myself to do the shooting on. I open the snow shields I have on the weapon. I arrive at the mat and I tell myself to take one shot at a time. This is something I do every single time I’m shooting.
Namita Nayyar:
Introduce us to a day in your life. One thing you begin your day with.
Hanna Oberg:
I always start my day with a hearty breakfast. At the moment I’m all into oat porridge which I do in different variations. For example with banana, egg, nuts and berries. After I had my breakfast I do my morning session which normally is some sort of endurance training, either intervals or a longer easier session. I have lunch, take a nap, and have a snack and then the afternoon session. Often gym and a recovery run before I end the day with dinner.
Namita Nayyar:
Five exercises that essentially comprise your workout routine that you may like to share, both strength & flexibility? The therapy you undertake to prevent injury or overcome it?
Hanna Oberg:
Besides all the endurance training I do like cross country skiing, roller skiing, running, biking and so on I also do an important part of my training in the gym to build strength. So here are some of my favourite strength/stability/flexibility exercises:
- Barbell Complex variations. I do 6 reps of 5 different movements in one serie. It’s a great full body exercise that i normally do as part of the warm up.
- Dead lift.
- Pull-ups. It took some years of practice before I could do my first pull-up without help. And now I’m up at 14 as a PB, it was a great feeling breaking the barrier of making one. It’s a good upper body exercise which you can alternate on how you strong you are, either you use an elastic band for help or you put on some extra weight if it’s too easy without.
- Thoracic rotations. It’s important to keep flexibility in the back to be able to do all other exercises in full movement.
- Foam rolling for flexibility, especially important on the legs, at least for me.
Having to train
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