How Do You Plan the Season?
My coach plans the season. He usually organizes it so that we complete two months of preseason, during which, so to speak, we sweat out all the excesses of summer.
Within those two months, the first focuses on conditioning and the second on hypertrophy, when we increase the weight load while continuing our conditioning work.
The third month focuses on maximal strength: we maintain the weight load but reduce repetitions and begin technical work for some events. In the following month, we introduce strength-speed work, using lighter weights, fewer sets and fewer repetitions so that we can move them more easily and quickly. We also begin wearing spikes for the different events, making each training session more specific to competition. We maintain this period until the first competition, which is usually in early January.
Because one of our usual goals is the International Combined Events Meeting, which normally takes place in mid-January, we prepare to arrive in good condition for that championship and then maintain our form for the Spanish Championship, our clear goal for the winter season.
How Do You Divide the Season?
The season is divided into two parts. The winter season runs from September through the Spanish, European or World Championship, depending on that year's calendar, and normally ends in late February or early March. The second part is outdoors, running from the winter indoor championship through the Spanish Outdoor, World or European Championship in late July. Each period contains peaks in form—moments when you are best prepared to compete. We always target both peaks for the Spanish Championships.
When Do You Begin Preseason?
We usually begin preseason in September for the indoor season, and it generally lasts 1-2 months. For the summer season, we begin in March, and preseason is shorter than in winter because there has not been such a long break and we already have the winter work behind us.
What Does Your Daily Preseason Training Routine Look Like?
Preseason requires a lot of sacrifice, but it is also a period I love. My coach, Quique, trains sprinters, throwers and combined-event athletes. During preseason we all train together, follow mountain routes and practice multiple sports. It is hard but fun. We normally begin with long 20- or 30-minute runs, stretching and more aerobic exercises to build conditioning. We also complete bodyweight circuits, which are brutal, and finish with another 10-15-minute run and stretching. It is quite comprehensive.
How Does Preseason Training Differ From Training Between Events?
Preseason sessions are more demanding in terms of aerobic endurance, with more exercises to build conditioning.
Training during the competition period is more specific. We focus on improving technique for each event and use lighter weight loads to more closely reproduce the technical movement. The objective is to rest for competition and perform each event's technique at our best.
What Is Your Diet Like During Preseason?
Because preseason places greater demands on us, I am usually stricter with my food and supplementation.
Hydration during training is essential. This year I am trying your isotonic drink and am very happy with it because it gives me what I need to stay hydrated and replace salts when I need them most.
Recovering well after every training session is very important. Last year, I began taking 100% ALL BEEF, which supports recovery and has a high iron content—something particularly helpful for women.
My diet is very simple during both preseason and the competitive period, although I consume more carbohydrates in preseason because of the higher energy expenditure. Overall, my diet includes everything: vegetables, carbohydrates and protein.
