How Ellia Smeding prepares for an important competition
How do you prepare for an important competition as a professional speed skater? For Ellia Smeding, it mainly comes down to consciously easing off and trusting her routines. In this interview, she takes us through her preparation and explains the role nutrition, recovery and supplements play in her daily approach.
Ellia Smeding is a professional speed skater with British and Dutch roots. She was born in England to a British mother and a Dutch father, and moved to the Frisian town of Harlingen at the age of eight. Today, Ellia competes for Great Britain and lives and trains in Canada, where she prepares for competitions at international level.
1. What does a typical day look like for you in the lead-up to an important competition?
“The days leading up to an important competition are usually very calm. We deliberately ease off in training to make sure we feel energetic and sharp on race day. Most days I do two short training sessions: one on the ice and another short session on the bike or in the gym.
When it comes to nutrition, I try to maintain a good balance between carbohydrates, protein and fats. My sports nutritionist supports me with this by setting up a meal plan. Supplements also play a role, such as vitamin C, zinc and vitamin D for my immune system, as well as omega-3.”
Around competitions, I try to relax my mind as well, for example by watching a series or doing some colouring.
Ellia Smeding
Professional speed skater
2. Recovery is an important part of elite sport. What do you do to recover well after training, and which moments during the day matter most to you?
“Recovery has been a major focus for me this season, to get the maximum benefit from my training and to stay injury-free. Protein and carbohydrate intake are very important in that respect. I try to replenish these as soon as possible after training, often in the form of a protein or recovery shake.
I also aim to get enough sleep by sleeping at least eight hours per night. Between training sessions, I often take a short nap or lie down to rest. Around competitions, I try to relax my mind as well, for example by watching a series or doing some colouring.”
3. Are there any specific things you pay extra attention to in terms of nutrition in the build-up to an important competition?
“I try to focus on maintaining a good balance between healthy and nourishing food in the run-up to a competition, so that my recovery, immune system and overall health stay on point. On competition days themselves, I consciously choose easily digestible meals that are high in (fast) carbohydrates.”
4. How do supplements fit into your daily routine? Which products do you use and when?
“I take supplements every day to support my body. In winter, I use vitamin C with zinc and vitamin D for my immune system, along with omega-3 fatty acids. In addition, I take iron daily, as I currently live and train at altitude in Canada. I also use Joint Support Gold, and in the lead-up to competitions I take beta-alanine and creatine.”
I really like being able to rely on fixed routines, so competition days are usually very similar for me.
Ellia Smeding
Professional speed skater
5. Do you have set routines on competition day that help you feel confident at the start, for example in terms of nutrition, warm-up or supplements?
“I really like being able to rely on fixed routines, so competition days are usually very similar for me. In the morning, I make sure I take my creatine, and about three to two and a half hours before my race I eat my final meal.
During my warm-up, I top up my carbohydrates with sports nutrition, such as sports drinks and gels. After the race, I take a recovery shake as soon as possible as part of my recovery routine.”
