MARISKA STRAUSS IMPROVE YOUR SPRINT

Career Highlights: XCO Champion African

take-home message: repetition is key. repetition is key. repetition is key.

The first thing you need to get right in getting fast is to choose your mom and dad correctly. Genetics play a big role. The next thing is training – the more you do it, the faster you become. I’ve raced XCO for more than 15 years, which has allowed me to fine-tune my body for racing conditions.

To improve my sprinting I throw in some high-intensity anaerobic drills. I’ll do 40 seconds at maximum heart rate, then 20 seconds rest. I’ll do six repeats. Then recover for 15 minutes, then redo it. This is a perfect drill for XCO preparation, because you floor it, back off, and then floor it again. Have a few days break between intensity situations, otherwise your body will freak out. You don’t want to go into an intensity session fatigued, where you’ll only work at 50% – you need to make sure the session is a quality one.

Also, don’t only focus on sprinting. Build your base and build strength. When your training volume decreases, ramp up your intensity training. It’s important to balance your training load.

To get faster for a race it’s important to mimic racing conditions, to avoid your body experiencing a situation for the first time during a race. Repetition is key. The more you

“TO IMPROVE MY SPRINTING I THROW IN SOME HIGH-INTENSIT Y ANAEROBIC DRILLS. I’LL DO 40 SECONDS AT MAXIMUM HEART RATE, THEN 20 SECONDS REST. I’LL DO SIX REPEATS. THEN RECOVER FOR 15 MINUTES, THEN REDO IT. THIS IS A PERFECT DRILL FOR XCO PREPARATION.”

do something, the more in tune you will be with your body. Another thing that will help increase your speed is core strength. A strong core helps you generate power, which helps you generate speed. Do a proper corestrengthening session at least once a week – to get fast, your training off the bike is just as important as training on the bike.

W what do the olympics mean to you?

It’s difficult to put into words. It’s been a dream of mine since I was a kid. I suppose the seed of going to the Olympics gets planted when you’re really young; and then, when it’s in your reach, you think: “Wow, I actually go and represent my country at the highest level.” Wow – that’s special.

W what has the road to rio been like?

It’s been bumpy. Injury, of course, is part of the sport, but you never think it’s going to happen to you – until it happens to you.

W what are your hopes for the olympics?

The dream is to get onto the podium and bring a medal back. But seeing as this will be my first Olympics, realistically, I’d be happy with a spot between the top five and top 10.