The inside edge: 41 Olympians share 84 insights into training, eating & competing

Muscle & Fitness/Hers, August, 2004 by Sarah Bowen Shea, Dimity McDowell

gUESS HOW MOUNTAIN BIKER Alison Dunlap, a two-time Olympian, motivates herself to go for a ride when she's not in the mood? She maps out a route that includes her beloved doughnut shop as the halfway point. And how fencer Erinn Smart, who will make her Olympic debut in Athens, stretches her hamstrings? With a towel around the arch of her foot, to make the stretch easier. And why softball catcher Stacy Nuveman, a gold medalist, gets up so early to work out? Because, she emphatically says, "I want it over with."

In other words, although their to-die-for physiques might indicate otherwise, Olympians are real people: They, like us, need the occasional nudge to work out, aren't always able to pull off physical feats and, at times, can view the whole stay-in-shape thing as a chore. But they're committed to finding out, on a daily basis, how far their bodies can take them--and if all their daily sweat and hard work ultimately can add up to a spot on the podium. How they keep going, and other secrets of their lives--everything from how they veg out to how they psych up--can add a spark to your athletic ambitions, whether they're Olympian or simply utilitarian.

LET'S GET PHYSICAL

A light day for the average Olympian is about three hours of training; a normal day, closer to six hours. Wonder how they do it? Here are some clues about how America's top athletes make it to the top:

"If you're having problems with technique, no matter what your sport,
videotape yourself doing it. I didn't drive my knees up very well, and
coaches told me that, but until I saw it on tape, I wasn't aware how
dramatic the problem was."
--Deena Kastor, 31, marathon

"Some mornings. I ride the rollers [an indoor cycling setup] to wake up
my legs and send the signal for them to get ready to work out."
--Tanya Lindenmuth, 25, track cycling, 2000 Olympics

"In the off-season, I started taking Bikram ['hot'] yoga. It really
helped me increase joint flexibility and strength. I can now squat
lower, and this is the first year I feel healthy--no aches or pains."
--Misty May, 27, beach volleyball, 2000 Olympics

"Before flying, I always get up early and go for a short ride. Sweating
before sitting for a long time always feels good."
--Kimberly Bruckner, 33, road cycling

"After a long plane trip I'll take a walk or have a short practice. Then
I stay up as late as I can to reset my [internal] clock--that's the
quickest way to adjust to a new time zone."
--Kristine Lilly, 33, soccer, gold medal in 1996 Olympics and silver in
2000 Olympics

"I squat, power clean, do plyometrics and some ab and arm exercises as
well. It's important to have a body that is balanced in strength; sprint
cycling involves explosive, quick movements and if anything is lacking.
I could pull something. Plus, keeping my body strong will help my bones
through the aging process--or at least I'm planning on it!"
--Tanya Lindenmuth, track cycling

"I don't play other sports for cross training, but I jump small hurdles
and run through ladders for coordination and agility. I also do things
for balance, and drills to improve my reflexes and instinct. It's really
functional training that can be applied to any sport."
--Annett Davis, 30, beach volleyball, 2000 Olympics

"I start some of my workouts by jogging in bare feet on grass. Doing so
strengthens the muscles in your feet."
--Stacy Dragila, 33, pole vault, gold medal in 2000 Olympics

"Three times a week, I do a 20-minute session for my core on a Reebok
stability ball before running. Core work is great because the more
fatigued I get in a race, the more I rely on my core."
--Michellie Jones, 35, triathlon, 2000 Olympics

"Fencing competitions are held over the course of an entire day; my body
has to be ready for serious endurance. So on my off-days, I run or
Rollerblade to build my endurance--and for fun. When I run, I like to do
wind sprints to work on getting my heart rate up and then quickly
recovering."
--Erinn Smart, 24, fencing

"Focusing on technique--tuning in to making one movement perfect--really
makes the time fly."
--Haley Cope Clark, 25, swimming

"While I'm watching television, I'll lie on a foam roller or a Swiss
ball to stretch out my back--a good, mindless way to get in stretching."
--Stacy Dragila, pole vault

"WHAT'S YOUR FAVORITE WORKOUT?"

Not surprisingly, there was no lack of responses.

"Yoga. I can forget about everything and just focus on myself. Plus, I
love the way I feel after it."
--Lindsay Benko, 27, swimming, gold medal in 2000 Olympics

"Running 9 X 60 meters--I like it because it's short and fast. And in
the weight room, I love squats because they make me feel powerful."
--Torri Edwards, 27, sprinting, bronze medal in 2000 Olympics

"A long threshold: between 4,000 to 5,000 meters of interval training,
holding my heart rate at 80 percent of max. I like this set because it
pushes me to my maximum. And I seem to be able to last longer than
anybody else in the pool."
--Rachel Komisarz, 27, swimming

"Going for a long jog--not a run but a jog--with my husband around Lake
Harriett in Minneapolis. Also, walking lunges are my favorite strength
move."
--Rebecca Lobo, 30, basketball, gold medal in 1996 Olympics

"Next to wrestling with a good partner who has both intensity and flow,
basketball is my favorite workout."
--Patricia Miranda, 25, wrestling

"On Saturdays, we have eight to 12-mile tempo runs, which is a game of
the hunter and the hunted. Our coed training group warms up together,
then our coach sends us off in waves. I start first, and then the guys
start about three minutes behind me. I often make a remark like, 'Catch
me if you can!'"
--Deena Kastor, marathon

"Short sprints, like 30 meters. I feel like I'm flying down the track,
especially when there's a strong Texas tailwind."
--Amy Acuff, 29, high jump, 1996 and 2000 Olympics

"Twice a week, we do three sets of three rope climbs, three sets of
pull-ups and three sets of 20 push-ups, with crunches in between each
exercise. Within two weeks, I went from being able to do three sets of
three pull-ups to three sets of seven."
--Carrie Chandler, 23, judo

"I like choreographing routines--it's a very creative process."
--Anna Kozlova, 31, synchronized swimming, 1992, 1996 & 2000 Olympics

"I love Pilates. I work up a sweat but leave feeling energized. Plus,
training for water polo leads to tight muscles, and Pilates loosens them
nicely."
--Robin Beauregard, 25, water polo, silver medal in 2000 Olympics

"I love practices when we work six-on-five power plays--it's the most
challenging situation for a goalie, which is what I am."
--Nicolle Payne, 28, water polo, silver medal in 2000 Olympics

"My favorite exercise is the bench press. I really feel strong
afterward."
--Maritza Correia, 22, swimming

"My current leg regimen is a squat pyramid, leg extensions and a 10-
minute interval session on a plyometric sled. It's exquisitely painful,
but I relish knowing how much faster each set is making me."
--Jennifer Devine, 35, rowing, 1996 Olympics

"I love to do core exercises. If I feel my abs really burning. I know
I've found a good exercise."
--Amanda Beard, 22, swimming, one gold and two silver medals in 1996
Olympics and bronze in 2000 Olympics

"I love to play squash. It's a fast game that offers a good
cardiovascular workout."
--Heather Mitts, 26, soccer

"My favorite way to exercise quickly is to jump rope. It gets your heart
rate up and gives you sexy, toned legs."
--Haley Cope Clark, swimming

"I love Spinning. I pretty much swim, swim and swim, but once I've
retired, I'll rely on it for cardio."
--Brooke Bennett, 24, swimming, gold medal in 1996 Olympics and two gold
medals in 2000 Olympics