Magdalena Röck unveils her workout, diet and fitness secrets in an exclusive interview with Namita Nayyar, President – Women Fitness.
Ms. Namita Nayyar: You started climbing at a very young age in 2002 and since then there has been no looking back. You reached the pinnacle of success in Rock Climbing by winning the IFSC Climbing Worldcup in 2014. Tell us about this spectacular journey and how it all began?
Ms. Magdalena Röck: First of all, I would like to point out that I am very successful in the IFSC world cup circuit. These competitions take place solely on artificial climbing walls to reach equal opportunity for all athletes.
In order to be successful in the IFSC world cups it is essential to do rock climbing, but only in addition to climbing in gyms. Doing so some benefits can be: To be able to pick up new movement patterns, which can’t be trained in gyms, to compensate the hard training and becoming a motivation boost.
Indeed, I started climbing in 2002. But I have to point out, that in this period of time I was looking out for a team sport. Unfortunately, in the area where I come from, such opportunities were not existent for girls. Because of my little brother, who already started climbing, I tried out climbing. So I started climbing once a week without focusing on training – just for fun.
In 2005 I joined the climbing team Imst. There I got my first instructions in sport climbing. 2007, I started to train systematically. In 2009, I joined the performance Centre Innsbruck, where together with professional trainers the foundation were laid for international success.
From 2009 I was internationally successful in the junior categories. From 2011 I started in the senior category, immediately winning the bronze medal of the World Championship in Arco.
Ms. Namita Nayyar: What exercises comprise your fitness regime or workout routine?
Ms. Magdalena Röck: Improving your climbing is basically practiced by trial and error. In order to build up stamina you climb for example as many routes on a high level (personal level) as you can or several routes you climb twice without any break etc. Enhancing the maximal force of your muscles is reached by hard moves in the boulder gym. Other strength exercises are made on campus boards and I personally do yoga, additionally.
Ms. Namita Nayyar: Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?
Ms. Magdalena Röck: Naturally, body weight is a big deal in climbing. It is essential reaching and maintaining one’s individual “competition weight” to be able to reach your optimal performance.
I think it is extremely important to have a well – balanced nutrition, including sufficient amount of meat and fish for the protein supply and a decent quantity of carbohydrates depending on the intensity of your training. Additional to that it is necessary to pay attention to eating vegetables and fruits.
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