My name is Carmen Alonso and I am from Valladolid, Spain. My height is 1.68 m and my weight is 64kg. My wingspan is 1.75 m. My average driving distance during last season has been 288.92 yards.
Would you like to know my secret?
The first thing I want to tell you is that I've been hitting it long since I was little. Of course, these days I am now hitting the ball further than when I was little and my physical training has certainly contributed to this increase in distance. Here we explain some of my secrets and the things I work on with my physical trainer.
We do many exercises throughout the year and are always changing depending on what we want to achieve.
During preseason: 3 days a week we work with weights. We work to improve my maximum strength. We follow a pyramid type of training (10-8-6 repetitions) and train two muscle groups per day, resting between sets. We try to vary the exercises to fully work each muscle. Every session consists of aerobic work, a loading phase, stability (core, abdomen, gluteals, shoulder blades) and stretching. The remaining days of the week we work on mobility to facilitate adaptation of the technical changes that I am working on in the swing.
As we approach the season, we try to convert all the strength gained to power to which we add speed. We use our own body weight, medicine balls and other tools to help in this purpose. The series of exercises are shorter and we make them faster and have more rest between sets. We simultaneously work stability as this is essential to generating elastic force to help me generate power.
During a tournament week, I do a power circuit on Monday, with short series and little rest between them. We try to combine with an aerobic work out. We also work on maintaining all the gains I have made previously.
On a day to day basis, for the rest of the tournament week, we do a morning session during which we combine mobility and stability exercises and, during the evening, we work the stabilising muscles (gluteus, abdomen and shoulder blades) and we always try to stretch well.
According to the calendar, whenever I have a couple of weeks off, I will do include some weight sessions to try to maintain the gains I acquired during my preseason training.
With regards to my nutrition, I started working with a nutritionist a year ago. I usually eat 5 meals a day to avoid getting really hungry at mealtimes. Meals usually consist of rice or pasta, salads accompanied by some grilled meat (for example, chicken, turkey, beef tenderloin) and dinner consists of vegetables, omelettes, salads and fish.
When I am competing, my meals depend a lot on the starting times. If I play at midday, I normally eat pasta 2 hours before; if I play early in the morning, I usually eat some vegetables and protein after my round. And at night, I eat meat or fish and some carbohydrates.
During the round, every three holes I eat half a muesli bar or half a banana and I always keep hydrated by drinking plenty of water.
With regard to injuries, so far I have been very fortunate not to have any, although over the last year, I am starting to have some problems with the soles of the feet probably due to not having a suitable arch support. This is probably related to a problem that I have with my left knee. Lately, I am using insoles to mitigate the pain, and with respect to the knees, I am working the muscles of the quadriceps to have more stability.
The exercises that I prefer doing are those that help me improve my technical side, such as stability exercises, working my legs and especially the mobility in my hips. On the other hand, I do not like very much the aerobic exercises although I recognize that aerobic fitness helps me get through the season without extreme fatigue.