How to train, eat and sleep like an Olympic champion
- 78-time World Cup winner trains up to six hours a day in the gym in the summer
- All food in South Korea will be prepared by a personal chef
- Vonn sleeps up to 12 hours a day to recover from training
Take Lindsey Vonn. At 33 years of age and with a body that has recovered from serious injury three times, the 2010 Olympic downhill champion is leaving nothing to chance for her fourth Winter Games in PyeongChang, South Korea in February.
“We’ve looked at preparation from every angle,” Vonn said during an event hosted by her long-time clothing sponsor Under Armour in the Canadian ski resort of Lake Louise late last year.
In order to get the women’s World Cup record holder into peak form for what is likely to be her final Olympics, her six-strong team is focusing on fine-tuning her training, food and sleep patterns.
Dry land training
A key part of Vonn’s preparation takes place on dry land, away from the slopes. During the summer months, the American rises at the crack of dawn to train for up to six hours a day — five or six days a week — in the gym with her full-time, traveling private trainer Alex Bunt.
“The preparation period is vital,” Bunt said in Lake Louise. “It gives Lindsey that confidence to push out of the start gate knowing she’s prepared and knowing she can push herself to the limit.”
An American who studied exercise physiology at the University of Utah and also a high-performance consultant for Vonn’s other long-term sponsor Red Bull, Bunt said the “cornerstone” of her training program evolves around data gathering and analysis.
“We track everything, we track every weight she lifts, every rep she accomplishes,” said Bunt, who is in his third year of working with Vonn.
“We track time on the hill, how many runs she takes, how far those runs were, how she’s feeling each day. The goal is try and quantify the entire sport and see where we can improve.”
With a grueling ski racing season that runs from November through March, during which racers compete on three different continents, Bunt’s program is aimed at getting Vonn to her highest fitness level by the end of October.
Through the season “we try and maintain that fitness level,” Bunt said, adding he often refers back to his trove of data to see what sessions are needed to work on a specific physiological component.
Although strength is important for ski racers — Vonn can squat 100 kilos — her work on the spin bike, which trains quad muscles that are so important for skiing, is what sets her apart from the rest.
“She’s extremely fit on the bike,” Bunt said, who tracks Vonn’s heart rate, number of watts produced and lactate levels during spin sessions to make sure she is working at the correct intensity.
“Her bike and cardiovascular fitness is amazing,” Bunt said. “That’s what allows her to ski the number of runs that she does, the number of successive days in a row of skiing. It just gives her that fitness to continually perform for five months on the hill.”