Unlike other sporting athletes, horse racing jockeys need to be at the top of their game all year round. In racing, there is no off season, with the top jockeys competing overseas in the Middle East when lucrative purses aren’t on offer in their home countries.
Therefore, it is often a juggling act for jockeys to stay in prime physical condition throughout a calendar year, with extra emphasis put on their diet and exercise plans to ensure that they don’t weigh in over the limit on race day.
But, how do jockeys make sure that they maintain their healthy fitness throughout a season in action?
Steady Cardio
According to TwinSpires.com, cardio is a huge part of exercise that all jockeys will live by throughout their season, with many using it as the perfect way to shred a couple of lbs before their rides for the day.
As is the case with motorsport drivers, jockeys will do a lap of the track before their book of rides to assess where the ground is best, and pinpoint how they will ride their horses.
While walking around the track is popular, the vast majority of jockeys will see this is a perfect opportunity to get some cardio in by doing some jogging. Sweating will ensure that the jockeys are able to take weight off, which ensures that they won’t weigh more than they are meant to when they step on the scales.
A considerable distance will be covered by doing a lap of the course, with the average track covering a mile and two furlongs.
Weight Work
Cardio isn’t the only important exercise that leading jockeys from around the world live by, as time is also spent in the gym. Unlike many gym-goers, biceps and triceps aren’t at the top of the agenda for jockeys, as they will instead focus on the core muscle groups that will have a direct impact on their performance on the track.
This includes regular leg workouts to ensure that the lower muscle groups are strong enough to control the power that racehorses have at their disposal. Leg curls and squats rank among the most popular exercises in this regard, with the latter including regular standing squats, as well as split squats and Hungarian squats.
Shoulder muscles will also be required when riding a horse, meaning jockeys will do lighter weights on that muscle group to ensure that they have the power to control the reigns when in action. Every workout is complete with an abs circuit, as jockeys require powerful abs to sit still on horses for the duration of the race in which they are competing in.
Roller press ups are common exercises, as they also include the flexibility of back muscles, while regular sit ups and crunches also improve the core of jockeys when they are in the saddle.
Breakfast
Breakfast is arguably the most important meal of the day, and that is very much the case when it comes to jockeys. The vast majority of riders, breakfast will be the only meal that they will have throughout the day, meaning it is important to stock up on energy with a healthy dish.
Most jockeys will opt to have eggs of some sort with meat such as ham. Green tea is often preferred to accompany the meal, as it gets the metabolism going and doesn’t put too much weight on the jockeys in comparison to a milky coffee.
However, some jockeys do tend to opt for a healthier breakfast, with elite rider Tom Marquand having a bowl of porridge and fruit.
Do Jockeys Eat While at the Racecourse?
It is down to personal preference whether a jockey eats during a day of rides, as only they will know how close they are to making weight.
For the most part, jockeys will avoid eating lunch, and instead refuel drinking tea or coffee in between races. It is also common for jockeys to eat jelly babies or other sugary sweets during the raceday to ensure that they have the energy required to get through the cards.
Alternatively, other riders will look to have something protein based, such as chicken, alongside a salad to ensure that they have the strength that they need in the big races.
Can Jockeys Indulge After Races?
Once a raceday has concluded, jockeys can then decide whether they will have a cheat meal before sleeping. However, this is often overlooked by elite riders, as they wouldn’t want to run the risk of being overweight should they have a full book of rides the following day.
Some jockeys are known to have a chocolate bar after their final race on the card, but the general rule for all rides is to avoid carbs, as this would be weight that is difficult to burn off before the next day of racing.