It is late afternoon on day six of the 2016 ABSA Cape Epic. The Boschendal mobile home village is abuzz with activity in preparation for dinnertime – mechanics are cleaning and adjusting state of the art bicycles, massage therapists are kneading the bodies of exhausted riders and, in some cases, chefs are preparing copious amounts of real food for professional riders with specific dietary requirements.
All this and more is taking place under the idyllic surrounds of forests, vineyards and majestic mountains. Talk centres on the day’s happenings as well as what will happen tomorrow. Yet one pro rider is not participating in any of the above. The reason? He is breathing – very deeply in fact.
“Do you know Wim Hof?” asks Rudi van Houts. “I learned this deep-breathing from a documentary I watched on his ice exploits. It helps with relaxation. The body takes such a beating over eight days of consecutive racing so attention to recovery is everything really.”
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Rudi Van Houts is known for his prowess on the World Cup MTB circuit. A twice Olympian, the CST-Superior Brentjens Racing Team rider is focussed on this year’s Rio Olympiad. A regular visitor to South African shores, the friendly Dutchman sees the Cape Epic as perfect preparation for the upcoming season. And as alluded to in the opening paragraphs, looking after his body is critical in achieving these goals.
What follows is Van Houts’ stage-race bodywork routine complementary to taming Africa’s mountain bike stage race in front.
5:43am: "Is it OK to stretch here, “asks Van Houts as he sets his MP3 player to a soothing and uplifting trance mix. Together with CST-Superior Brentjens Racing Team guest rider Abraao Azevedo, the Luyksgestel resident embarks on an extensive stretching and mobility.
“The combination of music and stretching is good for the morale,” he explains while holding a pose resembling the Downward Dog. “I do this every morning when at home so it is just part of life I guess.”
11:45am: After finishing the day’s stage, Van Houts and teammate Hans Becking head straight back to the CST-Superior Brentjens Racing Team camp. Food is Van Hout’s first priority, preferring simple, healthy and easy-to-digest options such as raisins.
“I checked in a book I have at home in Holland – raisins rank high on the glycaemic index and are not too hard on the stomach after the exertions of racing.”
12:30pm: Van Houts then heads over to his bike, which has been setup on an indoor trainer complete with a roller wheel by team mechanic Eric Van Overbeek.
“Warming up in the mornings is more about riding around the race village, ”explains Van Houts, “whereas I prefer to have a more focussed warm down on the trainer shortly after each stage. We do this after cross-country racing too.”
How long? Around twenty minutes including some efforts, both in and out of the saddle.
1:30pm: After showering and cleaning up, Van Houts stocks up on more food before stretching and massage therapy begin.
Beginning with his own routine of static stretches on the ground, Van Houts then moves into assisted stretching with his soigneur, which includes daily release of trigger points in the groin and lower leg area.
“My personal trainer at home as taught me so many techniques, some of which are rather painful,” he explains of this combination of deep stretching and fascia release.
Van Houts has incredibly good flexibility for a cyclist, something which he things critical in his chosen sport. “Good flexibility is so important for a mountain biker; besides the injury prevention aspect, one needs to be agile to cope with the demands of World Cup racing.”
4:30pm: After more good food, hydration and rest, Van Houts completes his stage race recovery protocol with several minutes of deep breathing exercises.
“They say it relaxes you and it really does,” he enthuses of his “30 Power Breath” sequence inspired by the Iceman himself Wim Hof. After lying calmly for a few minutes with his eyes closed, Van Houts breathes deeply as if he were to be blowing into a balloon following a rapid rhythm. Thirty repetitions are followed by some recovery breathing leaving the participant in a state of total relaxation.
“I really enjoy discovering new training and recovery techniques,” says Van Houts of his somewhat unique approach. “Sure, not everything works but that is all part of the challenge of being an elite athlete.”
