Age 26
Weight 69kg
Height 1.73m
2008 Olympic record 4th
Target for 2012 “I would really like to get a medal — preferably gold. I think this is a realistic target.”
I never really switch off from javelin. Sometimes I find myself visualising a perfect throw while I’m driving or in the supermarket . I like to relax by going to the cinema, listening to music, seeing friends and going out for dinner. I eat very healthily. If I go out for a meal, I have to think about what I eat and drink. As it’s an individual sport, my career is down to me. I am completely self-managed. I get quite nervous about each competition but I love the adrenaline buzz. Before each competition, I warm up in the same way. I listen to Texas’ Inner Smile ( the words are positive and the rhythm and tune get me motivated) . When I get dressed, I put my vest on last. It’s a routine.
My typical week
Monday
Morning session from 9am–12:30pm and then a nap, followed by an afternoon session from 3–5.30pm that includes 2–3 hours’ weight training, power snatches (lifting a weighted bar above my head), squats, lunges and an ab workout. Then I throw a medicine ball against the wall 250 times. This is great for the whole body.
Tuesday
I have a track session from 9am–12noon, which involves sprinting, rhythm running, sledge running sideways running. I also do hurdles and drills because javelin is very postural. This is followed by a quick nap, then an afternoon throwing session (4pm-6pm). I aim for up to 50 throws a session.
Wednesday
Circuit training at 9am to tone the smaller muscles in my abs, shoulders and calves. This training keeps my heart rate up and is good for general fitness and balance. In the afternoon I have a javelin throwing session for 2–3 hours.
Thursday
In the morning I have medicine ball training followed by a cardiovascular session on a cross trainer or bike followed by a long stretch. In the afternoon I do some injury prevention exercises for my back, shoulders and knees. Javelin can be very tough on the body as you’re throwing out of normal-range positions.
Friday
9am: weight-training session followed by some physiotherapy and an afternoon session of circuits.
Saturday
Plyometric training [exercises that develop explosive power] from 9am – 12.30pm, to reduce contact time during my run-up and increase force from the floor into the javelin. Afternoon off.
Sunday
Rest day.
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