A new jewel is growing up in the shadow of Swiss mountain bikers Schurter, Flückiger and Vogel:  21-year-old Joris Ryf from Biel entered his second season as a professional mountain biker and with the Snow Bike Festival in Gstaad, has already won an international race this year.

You are 21 years old and compete as a mountain bike professional. Can you tell us what your days look like in terms of training, recovery, and other commitments?

I make sure I have a constant rhythm because in my eyes, this is a key to success. I usually get up between 7 and 7:30 and eat breakfast. I then do administrative tasks such as emailing with sponsors, organisers, or hotel organisations about the races. Around 9:30 I complete the first of two units. This is usually intensive and done on my competition equipment, i.e. my mountain bike. After training, I cook lunch for my parents, my sister, and myself.

Before the second training unit, which starts around 14:00 and is done on my racing bike, I treat myself to a period of recovery. Sometimes I sleep, sometimes I read for a while. If I don’t have a second unit planned, I maintain my equipment or meet up with sponsors.

In the evening, I cook again for the whole family and then take time for recovery again, where I use a Blackroll, stretch, and take other regenerative measures. At 22:00 I go to bed. Everything is planned in advance, so I know what awaits me the next day.

The further course of your career is linked to your successful results. How do you deal with pressure and nervousness? What tips do you have in store for amateur athletes, who also have to struggle with nervousness before their race?

The fact that I can even go down this path in the first place is something I owe to my parents, my sponsors, and the WHEELER Pro Team. I am aware of the pressure. But it is simply a part of this profession and something that you learn to deal with over time. 

However, pressure also spurs me on to give my best every day. I am usually nervous at the beginning of the season when I still don't exactly know what shape I am in. But this improves with every race. And when a race is scheduled for virtually every weekend during the peak season, my routine kicks in and the nervousness significantly subsides.

Preparation helps to lower the pressure and gives me security. My many successful training units give me confidence in my abilities.

My tips for all amateur athletes: 

• Maintain your own rituals: always do everything the way you are used to before you start.
• Bring a familiar environment with you:  support from a family member, for example, gives you security 
• Detailed planning: make a detailed plan for the journey, the competition location, your food, and anything else you can influence

In your eyes, what are the three most important factors that lead to success?

• 2.
  Having fun in what you do. This helps you to weather the cold and wet phases, for example.
• 4.
  A supportive environment. This path, for example, would not have been possible without my family
• 6.
  Aiming to cycle the perfect race. This requires a strong will and ambition

Many mountain bikers have registered for a race this year. What three tips do you have for the preparation and for the race?

Tips for the preparation:

• 2.
  Ensure that your equipment is perfectly tuned and ready for the race
• 4.
  Prepare yourself for the route so you know when the ascents are due or where the refreshment posts are, for instance
• 6.
  Set yourself a goal early on and specifically prepare yourself for it. During the final week, you should have the feeling that you have done everything correctly and not that you had to catch up on something 

Tips for the race:

• 2.
  Be aware of your strengths and weaknesses and apply them accordingly
• 4.
  Pay great attention to your food and drink. For example, set up a reminder on your bike computer to ensure you don’t forget to eat and drink during the hectic rush of the race
• 6.
  Divide up your race well. Whereas the start is crucial in a cross-country race, in a marathon you have plenty of time. Those who start quickly usually end up paying dearly for it.

Do you have a secret tip you would be willing to share with us? A training, nutrition, or recovery tip, for example.

It is the interplay that counts. Not only training is important, but also nutrition and recovery. To be successful, you need to establish a balance between these three areas.

Photos: © EGO-Promotion