Tim Brabants’ Olympic fitness file

Age 31
Weight 87kg
Height 1.88m

2008 Olympic record

K1 kayak (1000m), gold; K1 (500m), bronze

Target for 2012

“I just don’t want the result to be any less good than my Beijing games…”

I started canoeing at the age of 10. My mother took me to the local canoe club in Elmbridge during the summer holidays and I really enjoyed it. It was one of the best clubs in the country and many of the team went on to perform at the 1988 Olympics. I saw them come back with medals and thought: I want a piece of that.

When I won gold at Beijing it was a strange feeling because you prepare so much for the race, but you don’t prepare for what happens after. I spent most of the time on the podium wondering about sorting out some clean, dry kit for the race the following day.

Statistically speaking, most athletes who win medals will do so at their second or third Olympics. Experience counts for a lot. It helps you deal with anxiety and keep a cool head in a pressured environment.

My typical week

This is a typical winter timetable — in the summer I will paddle in the afternoon instead of doing gym work. I train on a 13-days-on, one-day-off cycle. I also have phsyio and a sport massage twice a week.

Monday

7-9am: Kayak practice. This is a mix of normal paddling and paddling with heavy resistance. For heavy resistance we have a windsock attached to the kayak, which drags in the water to slow it down.
11am: 45-minute steady run (five sets of three 400m laps on a track). Running works the heart, lungs and legs and is also good for pushing the VO2 [oxygen consumption] system.
4:30pm: One-and-a-half hour strength, endurance and core workout in the gym. Kayakers have abs to be proud of!

Tuesday

7-9am: I have a swim session to develop my base and aerobic fitness. In the pool the team will work on VO2 max. We do hard sessions of front crawl (400–600m reps) followed by breaststroke to recover. From 11am, my normal timetable resumes.

Wednesday

7am: Kayak practice on the Thames in Teddington. I like to listen out for my paddle when it hits the water because that’s how I can tell if my technique is correct. Normal timetable resumes from 11am.

Thursday

As Tuesday.

Friday

Kayak practice in the morning; normal regime from 11am.

Saturday and Sunday

Follow much the same programme as for the rest of the week.

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