HOW TO STAY HEALTHY LIKE AN OLYMPIC RUGBY PLAYER
Ghislaine Landry and Kelly Russell talk food, motivation and mental health
This is part of the Star’s weekly series leading up to the Rio Olympics and Paralympics, focusing on athletes’ diets, fitness routines and mental health. Next week, we hear from wrestler Michelle Fazzari and track cyclist Hugo Barrette.
Ghislaine Landry was mid-tournament in Amsterdam when she realized her Canadian women’s rugby sevens team had qualified for the Olympics.
“We celebrated in our change room but had to quickly refocus,” said Landry, 28, of Toronto. “We went on to win that tournament, our first-ever World Series title. It was a memorable weekend in Amsterdam!”
Next month, they’ll take that energy to Rio.
As they geared up to compete, Landry and teammate Kelly Russell, 28, of Bolton, Ont., let us in on some of the fitness and nutrition secrets. Nutrition What’s your go-to food after a workout?
GL: A recovery shake, followed by a jam-packed smoothie KR: A banana.
What will you eat at the Olympics?
GL: Tournament days really depend on what’s being offered. I try to stick to the basics: pasta, rice, chicken, fruit and recovery shakes — lots of them!
KR: I’ll have a good breakfast, probably consisting of eggs, muesli, yogurt and a banana or berries. Then depending on game times, I’ll have a snack again before we play, as well as a light snack in between the games, then a good dinner when we get back to our residence. Best tip for eating healthier? GL: Eat four to five meals a day, limit snacking between and eat lots of protein!
KR: Preparation. Having some cut up veggies and most of my meals planned out helps me to stay on track. Mental Health How do you de-stress?
GL: I usually watch a show or three and turn my brain off from rugby. KR: Hit the trails with my dog Char- lie. It’s peaceful and the fresh air really helps. How do you motivate yourself when you don’t want to train?
GL:
Luckily I have teammates around me every day so when I’m having a hard day, I can just look around and follow their lead. But some days you just have to put your head down and grind it out.
KR: You remember why you’re there and how lucky you are to have this opportunity. We each have our own goals and motivations, but it’s so nice to be going through this experience with teammates. You draw strength from each other when you’re sometimes needing that extra boost. What’s your routine on game day? GL:
Our competition days are planned out minute by minute, from our first pee of the day until we go to bed. It makes it simple as an athlete because you don’t have to be making decisions on what to do and when to do them. I review my goals.
KR: We stay together as a team the whole day. We eat meals together, activate in the morning before we leave, review our opposition and our own games, and we stick together between the matches as well. How do you come to terms with defeat?
GL:
If we’ve played our best and lost, that’s easier to swallow. When you lose but haven’t played your best rugby, those are harder to handle. In sevens, unless it’s the final game, you have to be able to bounce back and play another game in a few hours. It’s crucial that we park a loss and look at the next game and get back to our roles.
After the tournament is over, we review the game and our mistakes and opportunities.
KR: Try to learn as much as you can from it and move on. Physical Fitness Which exercise is most effective for your training?
GL:
Mobility — banded stretching, trigger-ball massage, yoga — has been a big part of my training.
Rugby is such a demanding sport on the body; mobility helps me keep training levels high for longer periods of time.
KR: Any kind of explosive exercise, such as jumps or power cleans. Which workout/exercise do you dread most?
GL:
Wattbike sessions are always tough. It goes straight to your legs, lungs and gut.
KR: Push ups. I’d rather lift heavy weights than push my own body weight up.