Learn to keep up with Britain’s whirlwind 100m sprinter: Day to Day

A week to get up to speed

“Every time I wake up it’s like going to the office, so I have to eat right and treat my body right. If I ever wake up and can’t be bothered, I look at my Olympic medal and think, ‘Yeah, it’s worth it.’ Beijing is around the corner, we have a title to defend and I have gold to achieve. That’s what motivates me.”

Monday: Weights

“Weights have revolutionised my training. We do Olympic ‘cleans’ [where the barbell is lifted from the floor to an intermediate position, ‘racking’ the bar in a front squat]. Then I do back squats, quarter squats, some deep squats and then maybe a bit of bench work.”

Tuesday: Track

“Track days aren’t that bad. I’ll get up at 8 o’clock and be on the track at 10 for an 11.15 start. I take an hour to warm up. I also talk to a psychologist about how I feel before, during and after the race – it helps prepare me mentally, plus it’s great to chat to someone who has no direct link with my performance or the way that I train.”

Wednesday: Weights

“I do loads of abdominal work because that’s the area I really struggle with. But I tend to avoid a lot of bench work because my chest gets strained really quickly and that bulk will slow me down on the track. Overall, if you can lift more than what you weigh it will give you an added edge when you run. But bulking up’s a mistake.”

Thursday: Track

“In the winter months I do a lot of speed endurance work, so I do a lot of grass hill runs. That means a lot of 250-300m reps, maybe a couple of 400m laps on the track. But that cuts down in the spring.”

Friday: Weights

“In the winter we do heavy weights with medium reps, say eight. We also do five or six reps at 100kg, and then lower the number of reps as we increase the weight. I’ve cleaned 120 or 130kg from the ground. I can full-squat 170-180kg. But I could do half-squats forever.”

Saturday: Day off

“I’ll do as little as possible and relax with my family.”

Sunday: Track

“In spring we do sledge-pulling, then bound over hurdles. Then, in the summer, we cut it down completely and start in the block doing speed work. The maximum distance I run in the summer is 180 metres, with seven minutes in between to recover.”

The Olympian’s diet

“Wheat is out as it bloats you so I have oats with skimmed milk for breakfast instead. Lunch is pasta or salad. And if I do eat potatoes, I have new potatoes because they’re lower in carbs. As is brown rice. For dinner I have lean chicken or beef with veg, but no beer, again due to the carbs. Instead I drink a glass of red wine. But it’s all worth it when you win.”