Foto: IMAGO

A month ago, Noemi Rüegg came 7th in the road cycling race at the Paris Olympics. In doing so, the 23-year-old from Zurich and reigning Swiss champion rounded off an already successful season.

This strong performance was rewarded with a diploma in Paris. Can you give us an insight into your race and how you were feeling?

I love thinking back to my time in Paris as it was just a very special and exciting time, both during the race, but also before and after.
The race went optimally for me, I was in the top group and able to get everything out of myself. The atmosphere during the race was brilliant, I’ve never experienced anything like that before. The audience was so loud that you couldn't hear yourself think. I am very happy with the 7th place at the end. Of course, it's hard to ignore the fact that you came so close to the medals, but for me, just taking part in the Olympics was already a huge dream come true and that's why I am really satisfied with the race.  

Looking back, what were the keys to this successful race?
For one thing, I think that I was in great physical shape and was well suited to the course with its short but hard climbs. I was also mentally ready for this race. I tried to focus purely on the ‘here and now’, on what I am doing, rather than thinking too early on about the goal or outcome. I focused on the little ‘jobs’ during the race, such as eating and drinking enough in the initial stages, taking a good position in the field, riding with my teammates, tackling the climbs to the full and always giving 100 percent even when things got tough so that there were no regrets. This tactic got me pretty far...
I rode with joy and a certain ease. There was never a moment of panic or uncertainty. I knew I could rely on my instinct and didn't have to prove anything to anyone. I was the underdog and that somehow took the pressure off me and I just thought "wow, how cool that I can ride in this race and experience this atmosphere".

You have made great progress again this year. If you take a look at your training, which 2-3 forms of training should be an essential part of any amateur rider's training plan?

I am a fan of dedicating many hours to training, but I also had to learn that more is not always better. However, I believe that good basic endurance is very important, otherwise there is no foundation on which to build. Personally, I respond well to VO2-max intervals, i.e. rather short but very high intensities.
I also often go to the gym, especially in winter as it provides a good balance, contributes to good explosiveness and can prevent injuries.

Do you have an insider tip you would be willing to share with us?

I don’t believe that there is only one right path. For me, balance and consistency are the key.
We should pay attention to all areas, but we shouldn’t overdo them either. For me, I have noticed that my mental state in particular is crucial. When I am happy and enjoying riding, I automatically ride much better and the results come almost automatically.
You don't have to reinvent yourself; simply enjoy cycling, eat enough carbohydrates, sleep a lot and do things regularly that let you mentally switch off from sports. Those are my basics ;)