Every morning, as soon as I get up, Elisa Balsamo writes to Erica Lombardi, his nutritionist. He explains to her what work she will have to do and takes note of the menu.Her days are never the same, so it's hard to pinpoint them. The Piedmontese is currently on vacation, albeit at home. But how does a typical week work when things get serious and maybe the track is also on the menu?
"Now that we're just starting out," he says with a good morning, "I follow a weekly plan. For the follow-up, I'm always in touch with Davide Arzeni, my trainer and sports director to the ValcarWhat I definitely do now is muscle toning on an empty stomach to keep my tone up. A few easy outings. A few walks. We already have the first dates to go on the track, but initially they will be technical sessions».
So we start with the nutritionist. Are you sure she always responds?
Absolutely, she's always there (laughs, ed.). What I eat depends on my training. Everyone has to find their own balanceFor example, if I have to go for a walk in the morning, I eat porridge, yogurt with cereal, toast with ricotta or jam. No coffee, I don't like it.
What do you put in your pocket?
Since stopping bothers meI'm bringing biscuits with jam, a banana, and granola bars. I'll also need to fix a puncture, and I should remember to bring 10 euros. Plus, a vest and no headphones.
How long is Elisa Balsamo's distance?
Just over four hours.
Alone or in a group?
I usually go with my boyfriend (Davide Plebani, also a track athlete, ed.) who is recovering from mononucleosis. Let's go together, everyone does their jobs and then we'll go back. I don't like being in a group, I want to do what I have to do well. Another thing if I'm on retreat with the team, obviously.
Are you leaving late to miss lunch?
I always try to get home by 2-2:30 pm. I've been used to eating late since high school. having lunch at 15pm is not a problem.
What does lunch include when there's distance?
Carbohydrates are always thereMy favorite pasta is spaghetti, gluten-free or kamut-free, seasoned with tomato. Then a second course, perhaps not red meat.
How many distances do you cover in your week?
One is more than enough. I prefer quality work to quantity and then consider that during the season you also cover the distance in the race.
Then Balsamo spends the whole afternoon on the couch, right?
I take a nap (smiles, ed.), but then I always have something to do. I study, which I can reconcile well. (She was supposed to graduate in Modern and Contemporary Literature at the University of Turin in September, but Covid forced her to postpone it until 2021, ed.) Sometimes we take a trip. I live normal hours, nothing unusual. Then it's on to dinner. More carbs, protein, and vegetables, or just protein. And water in the glass.
Does anything change when the jobs are shorter and more intense?
Partially yes. I wrote an article on my blog That muesli is good before resistance training, but if you're going for explosive strength training, you should add some puffed quinoa. That oat flakes are particularly suitable for endurance training. Puffed buckwheat is ideal for recovery training, and puffed quinoa is very suitable for medium-strength training or, by adding simple sugars, for threshold training. Let's say that in general diet is a very subjective thing, but an ideal plan should include carbohydrates, proteins, and vegetables. For example, I don't like eggs and need to find a way to replace them.
How do your threshold works work?
I do progressive uphill work to reach the threshold. Or intermittent workThe track must be kept in mind, that's why I don't do it never climbs longer than 20 minutes. To not lose brilliance.
Always keep an eye on your power meter?
For specific jobs always, but without having the page openI record the data and analyze it upon my return.
What is your weekly work schedule?
It can be said that theIn succession I do strength work one day, then intermittent, agility, rest and gym.. And except for a few moments of the year, there are always track sessions. Two days a week, usually Tuesday and Thursday, unless there are withdrawals and then you stay longer.
What do you do in that case on Monday and Wednesday?
My trainer says to privilege sensations, but on Mondays I usually go to the gym. And Salvoldi and I also talk to each other so that the works are compatible with each other.
What do you do on the track during those two days?
It depends on distance of the raceDuring the training camps, we do time trials, starts, strength endurance work, and Madison tests. Otherwise, we'll be riding behind the bike. The day starts long in the morning and in that case I bring a packed lunch and eat it on the way home. Otherwise two sessions So let's go out for lunch. Basically, I always follow the agreed-upon guidelines at the table, but you also have to adapt.
Is the track work still in your legs?
Often yes, considering that the 62 crown is also used in the quartet, while in group tests I use 52 or 55, because I like to go a little slow.
What do you do in the two days before a race?
If you run on Sunday, on Fridays behind the motorbike and on Saturdays a jog to get over the trip. The motorcycle ride is done more often than just on Fridays, actually.
And does Davide drive the motorbike?
We guide each other (laughs, ed.), let's play as a team.
And Monday?
RestUsually we travel, otherwise a quick trip or a trip to the gym.
Do you massage always, little or never?
It's a habit I'm starting to get into. Always at the races. At home when I can, once every two weeks. It's a matter of habit; having to travel was something I never thought about.
