From Routine to Results: Huub Artz on Nutrition, Recovery and the Mental Side of Cycling

Cycling nowadays is much more than just training on the bike. For Huub Artz, nutrition, recovery and maintaining a good routine play an important role in his preparation for races. From a familiar pre-race routine and getting enough carbohydrates to having a Recovery Shake after every ride, Huub believes it is the small details that make the difference. In this interview, he talks about his approach, the lessons he has learned over the past few years, and how he deals with pressure, setbacks and finding balance between professional cycling and life off the bike.

1. Which routines or habits give you a sense of calm and confidence in the lead-up to an important race?

In the lead-up to a race, I always like to ride for three hours the day before, just to build up a little bit of fatigue. After every ride, I take the Recovery Gold shake from Virtuoos. I used to take the Whey Classic Gold quite often, but these days I’m reaching more for the Recovery shake because now I understand the importance of getting enough carbohydrates better, especially after a longer ride.

In the lead-up to a race, I also always have cherry juice with my breakfast. Not only is it a refreshing and useful addition, but it also triggers something in my mind: having cherry juice switches on my ‘race mode’.

2. Which change in your training, nutrition or recovery has made the biggest difference to your performance over the past few years?

For me, nutrition has made the biggest difference. As I mentioned earlier, I now understand how important carbohydrates are and how important it is to get the right amounts of different nutrients.

For the past few years, I try to eat plenty of carbohydrates at breakfast. This means that I still have a relatively high carbohydrate intake after my training, so I can immediately start focusing on recovery. Of course, I still have lunch after training, but at least I don’t have to ‘binge’ on food. It also means I’m less ‘hungry’ by the time dinner comes around.

Even during periods when I’m trying to lose weight, I still make sure I eat enough during my training. I’m not a climber, so weight is a different factor for me than it is for a pure climber.

Since this year, I’ve also been using Beta Alanine and Sodium Bicarbonate as part of my routine. I only use the latter for time trials, to delay the build-up of acidity. I don’t use bicarbonate in regular races because there is a risk of pushing beyond your limits. So using bicarbonate also requires some practice and training.

3. Nutrition and supplements are playing an increasingly important role in modern cycling. What is your approach before, during and after a race, and what do you pay the most attention to?

The most important thing is to be consistent with your nutrition. You need to make sure the basics are always covered: getting enough fluids, taking vitamins where necessary with the help of supplements, eating enough carbohydrates and having a recovery shake shortly after training.

By now, it has become such a routine that I don’t even have to think about it anymore.

Huub Artz
Cyclist Lotto Intermarché

I notice that when I’m less consistent with my nutrition and pay less attention to my routine, I start putting things off, and that comes at the expense of my recovery.

My favourite after a training session or race is the Recovery Gold shake because it’s a very easy way to immediately get the nutrients I need for recovery. If you’re short on time or don’t feel like cooking as soon as you get home from training, the shake can be a convenient solution. You can prepare it in advance, or quickly blend it into a smoothie to add some extra carbohydrates. Then I take a shower, and only afterwards do I need to prepare lunch. That works perfectly for me.

4. A season has its ups and downs. How do you deal with pressure, setbacks and expectations, both your own and those of others?

I always try to focus on a specific task as much as possible. That makes everything in a race a lot simpler. Am I too far back? Do I not have the legs today? In those situations, I try to detach myself from the emotion and instead quickly come to a conclusion. Usually, there’s not much else you can do besides staying calm and hoping the situation changes. And if that really isn’t an option, you can try to take matters into your own hands.

In the past, I would have been much quicker to make an all-out effort to get back to the front, but sometimes you simply have to save yourself and hope things work out.

I think I’ve become better at doing my job and carrying out my tasks properly, and that has given me a certain sense of confidence.

Huub Artz
Cyclist Lotto Intermarché

Of course, you can still make mistakes, but at least I can’t blame myself for not having executed the plan properly.

5. How do you make sure you continue to enjoy cycling while maintaining a good balance? And who is Huub Artz when the bike is put aside? What gives you energy?

There are obviously days when you don’t feel like cycling. On those days, it always helps to reward yourself a little, for example with a coffee stop or by doing a slightly shorter training session than planned. I think I’ve become more relaxed about that compared to the past, and it has been good for me. One or two less-than-perfect training sessions won’t ruin your entire season. This sport already demands so much mentally. It’s not just the maximum training effort that allows you to perform at your best; feeling good and going through a longer period without setbacks are just as important. That’s when you can really peak.

When I’m off the bike, I try to switch off from cycling. I’m able to do that together with my girlfriend. Sometimes we go out for a drink, go for a walk, or I meet up with friends for dinner. It’s good for me to put professional cycling aside for a while. It gives me a fresh desire to get back on the bike. And playing PlayStation helps too, haha.

6. Finally, a more personal question: what’s your favourite breakfast, lunch, dinner or snack?

I definitely have a sweet tooth when it comes to breakfast: pancakes with blueberries and maple syrup. For lunch, I like avocado, salmon and Philadelphia cream cheese… And in the evening, I enjoy a good poké bowl. As a snack, I like having a smoothie with some fruit and yoghurt.