Hi, my name is Susana. I'm going to meet Alex.
He won a bronze medal in 2014.
My name's Alex Deibold.
We're here in my hometown of Boulder, Colorado.
I'm going to take Susana
through a day in the life of my training.
(HITTING THE WALL)
Boardercross is a discipline in snowboarding
where you have six men or six women
that race through an obstacle course together.
First one to cross the finish line wins.
- Hi, Alex. - Hi, Susana.
I know you are an Olympic snowboarder,
but I don't see snow here.
You know, to be honest I'm not a very good skateboarder,
so without a lot of snow around these days,
you have to get pretty creative,
so the more you skate,
the more you progress, the faster and faster I can go.
The reason I've been coming every day is
this coming winter, the skills will translate over,
but it's just a great way
to sort of get going in the morning, get my heart rate up.
I have a brother who is also a skater.
Yeah.
And maybe that's why I can surprise you.
I'll see if you can try and keep up.
This is the first step.
- This is easy. - Yeah.
All right, so...
Ready...
Whoo!
You always want to bend your knees.
- That's the thing. - Just like in snowboarding.
You want to keep your weight right in the middle.
I don't want him to feel he lost his day training with me,
and I know for them it's very important
not to lose their rhythm.
I was really impressed she gave it a couple of solid efforts.
It was cool to see her step out of her comfort zone.
Forward...
Look at that - you're a natural.
Oh, thank you.
So, why don't we go to the gym?
Maybe I can be...better.
More on an even playing field?
Yeah.
Ooh, wow.
OK, so this is one of the places
that I come and train.
I'm impressed.
Yeah, it's a really cool space.
I go straight from the skate park right into the gym.
I'm warmed up, my muscles are ready to go.
Well, let's go, let's go. I don't want to lose your time.
Perfect. All right,
we're going to start with some jump rope activities.
So now we're going to go into some dynamic warm-up.
So we're going to start with down dog into spider,
it's a good hip opener.
Mobility is really important in snowboarding
to help prevent injury.
Quad stretch lateral lunge.
Again, stretching, mobility.
Having a really strong, powerful base
allows you to move quickly, generate speed.
Hands above your head, and then stand up... Yeah.
So you have a routine.
Every day you know what you're going to do?
I have a different plan for every Monday.
And it's progressive throughout the summer.
So it's pretty complex and dynamic.
So you have to be there every Monday,
otherwise the next level will be difficult if you
- didn't do the other one. - Exactly.
Last sort of activation.
I like when you do like... "Come on!
"Come on!"
He said, "Every day I do what I have to do.
"No matter if I'm tired, no matter if I am lazy one day,
"I do everything."
- Now that we're warmed up... - Mm-hm.
..some of the meat and potatoes of the workout. You ready?
- How do you call it? - The meat and potatoes.
- Carne y patatas. - Carne y patatas.
- OK, I'm ready. - The main part of the workout.
(POWER CLEANS)
- Like this, no? - Yeah. Exactly.
It's heavy!
A well-rounded athlete in boardercross,
you have to have so much strength and power to react.
We take a lot of high-impact landings.
You stand up and you use all the power in your hips.
Doing Olympic lifting is really dynamic.
It takes a lot of strength, it takes a lot of power,
it takes a lot of balance and coordination,
quad/glute activation.
But also it's really, really strong core.
You want the bar to be right on the meat...
Yeah, there you go.
- OK. - So stand up.
- OK, I did it? - Yeah.
- And now? - Now take a step back.
I'm going to supply you, there you go. There you go...
Now come back up.
There you go! You're a natural.
- It's heavy for me, uh? - It's just four reps.
It was fun to see what kind of workout they do.
I was not expecting this kind of... I mean,
the training that he does,
lower body that we did in the gym.
So you do first weight and then cardio?
- Then cardio. Exactly. - Why this order?
If I went for a three-hour bike ride
and I came in here tired,
I'd be much more likely to get hurt
and I wouldn't get as much out of my performance.
Snowboarders can have a pretty big imbalance
in between their two legs.
So we do a lot of these individual leg exercises
to balance out the strength and make sure it's even.
Oh... We're getting there.
Almost done.
- This is a surfer... - Snowboarder, yeah,
skateboard thing.
OK. I thought it was more like...
Moving on to supine barbell hip extensions.
It's all posterior chain, hamstrings and glutes.
Vamos!
Having strong glute muscles
will actually help protect your knees.
Ah!
The last exercise we're going to do
is some hamstring curls.
We, as snowboarders, try and do extra work
to strengthen our hamstrings
because our quads get very overdeveloped,
and if you have a big imbalance,
that's what puts your knees at risk.
And knee injuries are very common in skiing
and snowboarding.
Core, we've talked about focusing on all day,
it's one of the more important aspects.
We're just going to do pass-offs.
So start in a V...
Come up. Pass the ball to your feet, go down.
Squeezing the ball between your legs
you're using your adductors,
which attach to your hip flexors.
You're using your lats, which connect down to your core.
Shall we have a little competition
to end things off before we head out?
Friendly competition sounds good. OK.
We should have a plank... plank-off, if you will.
Plank-off...
Plank-off - see who can hold a plank longer.
I want to know how much advantage you have.
I don't do these enough, I'll tell you that much.
- I don't believe you. - Yeah...
- Are you ready? - Of course.
Set...
If I see you go down I'm going to tell you,
and if you go too high I'm going to tell you.
- OK. - One, two, three...
- Arms up. - Arms up?
- Open your arms. - OK.
Is it cheating when you put them together?
- Yes, I think so. - Oh, man.
Oh, man.
They always start out really easy...
Yeah.
Then they get harder and harder and harder.
My body is burning everywhere -
but, you know, when you really want to do it,
I suppose it's the same as when he's in the competition.
- How do you feel? - I feel tired.
- I don't believe you. - No.
But...I am a competitor, so I want to beat you.
I mean...friendly competition's always good.
Ohhh...
I was almost going to go down...
OK. You win.
Yes! Si!
- You did it on purpose? - No.
I... I, like - "But he went down?"
Uh... I don't know if I'd call that a low point.
She's a fitness...model.
- Nice work. - Yes.
Let's take a quick break, and go get on the bikes
and go out for a little ride here in Boulder.
I don't know if I'm going to hate you.
This is Boulder Canyon.
It's really pretty, there's lots of rock climbing up here.
I'm nervous of what is going to happen now, cycling,
because I have ridden a normal bicycle,
not this kind of bicycle.
Please, this is my last step. I don't want to fall down.
I'm going to do my best.
(MOUNTAIN BIKE TRAIL RIDING)
What we did today is not normal for me.
All the things that we did, I never did it before.
This is a new experience for me,
to be with such an amazing person as him, as Alex.
Everything is beautiful here.
All the different spots that he lives in
and his day-by-day is like, for me, like a fairy tale.
You see how happy he is today,
how much energy he has.
So he reflects this on me.
So when I'm with him, and then now
when we ride with the bicycle,
I know I'm going to have the same energy again.
I have respect for him.