Welcome back to Strong Women’s new series, Going for Gold, where we’ll be looking behind the scenes with incredible female Olympians and Paralympians in the run-up to Paris 2024. From what their training regimes look like to how they support their hormonal health, consider this your insider guide to what it takes to be one of the best in the world.

This week, we’re chatting to Andrea Spendolini-Sirieix, current world champion diver, two-time European champion and 2022 Commonwealth Games gold medallist. Arguably one of the most successful teenagers on the planet, the 19-year-old talks about God, sleep and learning to drive her new Yaris hybrid ahead of tackling the diving board once again at the Paris Olympics.

Hiya Andrea! Can you tell us a bit about how you first got into diving?

I was talent-spotted aged eight at my primary school. They invited me to do diving tester sessions and I haven’t stopped diving since. The more I trained, the more I fell in love with the sport, and my passion for it grew. My technique improved and my diving got better. I’m now trying to push boundaries in the sport.

For many of us, diving’s just a way to get into the pool – the skill required to become world-class must be off the charts. What does an average week of training look like right now?

It’s very intense. I train six days a week, and do double sessions on Monday, Wednesday and Friday (8.30am-10.30am and 1.30pm-3.30pm). I do a two-hour block on Tuesdays, Thursdays and Saturdays, and those mainly focus on strength and conditioning and weights. Diving is 50% pool, 50% gym; you can’t replicate the movements without doing the gym work. A lot of people think that it’s all about the pool but land-based work is absolutely crucial.  

That’s a lot of work. How do you fuel all that training?

I don’t follow a specific diet and don’t stay away from certain foods. You’ve got to eat everything in moderation, so I mainly focus on having protein and carbs to ensure I’m energised for my training sessions. I eat everything. Honestly, I don’t restrict myself in any way.

Do you drink coffee to help stay energised?

I do love my coffee – I always have a cup in the morning, but try to stick to one a day. I don’t have any other caffeine; I just stick to water and orange juice.

What about sleep? Do you think you get enough of it?

I get about eight hours a night but I don’t track sleep. Obviously, I’m exhausted by the end of every day, but I’m intuitive with my body. I know when to rest and when to eat, and I perform at my best when my sleep is consistent. If I can get in more than eight hours, that’s even better. I really value rest; after training I come back and do nothing. That’s rest.

It sounds like you’re as strict about rest as you are training. Talk to us about hormones – does your schedule allow for a regular menstrual cycle?

I definitely feel a lot more balanced these days. I lost my period for six months before the Toyko Olympics because I was restricting too heavily, wasn’t sleeping enough and felt extremely stressed. Now I’ve found more a balance between training, nutrition and stress management. If you have periods, your hormones are always in flux, but I’ve worked hard to manage symptoms and track my period. I’m a lot more vocal about my cycle with my coach too – letting him know when I’m due and adapting training if I’m struggling. I’m really happy that I’ve got a monthly cycle again because it means I’m healthy. It means I’m doing the right things.

So, talk us through the summer ahead – you’re competing in Paris, right?

I’ve got the Olympics and then I’m going to go on holiday to Italy with my mum, my two best friends and my brother. But I’m really excited about the Olympics and putting all my training to the test before having a proper break. It’s been a long season already, so being able to go and actually relax and recharge is going to be much needed.

I’m also going to start driving lessons when I come back in September and I’ll be driving my new Yaris hybrid, which is exciting! I’m a little bit nervous but I know that everyone says it’s a bit nerve-racking to begin with. Being able to drive is a bit like learning to swim – it’s a really useful skill that everyone should have. You never know when it might become useful in an emergency.

We can only imagine how nerve-racking it must be just before a competition. Do you have any special pre-contest routines?

I rely on my routine – I don’t like to change anything from what I usually do at home. I just do my everyday routine the night before. I always like to end my day with a Bible study and prayer, ensuring that my focus before I go to bed is God. God’s my focus when I wake up too; my faith bookends my day. It helps me remember that there are bigger things than competition and allows me to stay humble – whatever happens, it’s just another day. I want to do the best that I can with the energy and the knowledge that I have.

I tend to stay away from superstition because it doesn’t put me in the right mindset – it takes me away from what’s important.  

And what about after a win? How do you celebrate?

If I’ve got multiple competitions, I celebrate. I always give glory to God before enjoying the moment with my coach and family. But after that, you’ve got another job to do. You can’t just say, ‘Right, that’s done.’ I want to keep pushing – I want to do better in my next performance because there’s always something to improve on.

That drive to succeed must have helped you through some hard times. What would you say has been the toughest moment in your career to date?

There have been a few difficult moments. I missed out on a place in the semi-finals at the Budapest World Championships, and before that, I’d worked hard on rebuilding my relationship with diving – it felt so demoralising going to that competition with the love of the sport in my heart and falling short. In hindsight, that was the kick in the teeth that I needed; it motivated me to never feel that way again. The competition after Budapest was the Commonwealth Championships in Birmingham, where I won gold. I put everything into training. 

What a comeback story! Who do you think’s the biggest inspiration for women in diving?

I don’t idolise any one particular sportsperson. When I was younger, I was really inspired by Tania Cagnotto, an Italian platform and springboard diver. She continued diving after she had children and I always found that inspirational – it’s amazing how strong women can be. Her story shows other mothers out there saying that your identity isn’t gone just because you have a child.

I feel like every sportswoman is inspiring; they all go through stuff behind closed doors that no one else sees. Everyone deserves to be celebrated for their achievements and the things they’ve grown from.

And finally, what’s the one piece of advice you’d give to an amateur diver looking to improve?

Take that leap of faith. Start slowly and learn to fall in love with the feeling of diving. No matter how old you are, don’t be afraid to take that first step.

Andrea Spendolini-Sirieix is a sports ambassador for Toyota GB supporting the Start Your Impossible campaign.

Images: Toyota