Ferdinand Omanyala, Africa’s fastest man and the reigning Commonwealth Games 100m champion, shared an amusing anecdote about his breakfast choices when asked what he had eaten on the day he retained his national 100m title. He jokingly replied that he had consumed 10 eggs, which elicited laughter from the journalists interviewing him.
While Omanyala’s response was lighthearted, eggs do offer several health benefits. They can help maintain a lean body weight, fight inflammation, and promote bone strength. However, Omanyala also emphasized the importance of monitoring his cholesterol levels. If his cholesterol levels are high, he reduces his protein intake, including beans and eggs.
When Omanyala is in Kenya, his breakfast usually reflects the local cuisine, although it varies slightly when he is in a foreign country. He follows the principle of “when in Rome, do as the Romans do,” but with caution. His breakfast menu depends on the day’s training program, with carbohydrates being a constant component.
The content of Omanyala’s breakfast is determined by his training regime as he prepares for the national trials and a relay championship in the Bahamas. On Tuesdays and Fridays, he has gymnasium sessions and speed work, particularly focusing on block starts. Mondays and Saturdays are dedicated to speed sessions on the track, while Thursdays are reserved for sled and weight speed training. Wednesdays and Sundays are designated as rest days.
During his training sessions on Mondays and Saturdays, Omanyala starts with “Yoyo tests,” which involve shuffling between 20-meter distances with 15 minutes of exercise and 10 seconds of rest. This serves as a warm-up before performing hip mobility exercises and dynamic stretches. He then works on his stride length during a 60m dash between cones, emphasizing the importance of longer strides and fast cadency in the 100m race.
To improve his speed endurance, Omanyala runs 250m time trials followed by a 120m x 3 dash. The purpose of the 120m run is to maintain form even when fatigued. After completing his training, Omanyala takes a break to have lunch, which often includes githeri and avocado.
After a short nap, Omanyala joins his 4x100m relay team for training sessions in preparation for the upcoming Bahamas event. He follows a disciplined routine, sleeping early and waking up early in the morning to consume mushroom soup and six buns. Additionally, he takes a supplement containing rice, oats, and other carbohydrates and proteins.
Omanyala’s training continues with gym sessions led by his coach Duncan Ayiemba, lasting two hours. Following a 30-minute break, he engages in speed work, focusing on block starts. The repetition and practice with the starting blocks help improve his performance. After another break, Omanyala receives physiotherapy sessions from his therapist, Philomena Minoo, who he sees every Tuesday and Friday.
Today, Omanyala plans to take a rest before engaging in sled pulls and resistance training over a distance of 30m. This involves running with weights attached to his waist, which helps increase speed without the added resistance. For dinner, Omanyala typically includes soybeans, ugali (a Kenyan staple), chicken, beef, pork, or fish.
Omanyala’s training regimen highlights his dedication and commitment to his sport. Through carefully planned workouts, nutrition, and rest, he aims to maintain peak performance and excel in upcoming competitions.
