Ride smart, stay strong - Phillip Buys’ blueprint for elite mountain biking

Phillip Buys might make elite mountain biking look effortless – even fun – but his success on the trails comes down to a very serious approach. It’s the result of years of fine-tuning his health and fitness strategies to stay strong, sharp, and injury-free.

“I know that if I want to compete at my best, I have to take my health seriously – both on and off the bike,” says the King Price Xtreme pro elite rider. His approach? Carbs, consistency, balance, and a whole lot of body science.

Phillip’s health routine starts with training, but not the kind that wrecks your immune system. “I’ve learnt to avoid overtraining. It’s easy to fall into that trap when you’re pushing hard, but being fit and being healthy aren’t always the same thing,” he explains. Using tech to monitor his power, heart rate, and recovery levels, he’s able to train smarter, not just harder.

Nutrition plays a key role, especially when it comes to fuelling and recovery. “On race days, I’ll take in 90 to 120g of carbs, plus 500ml of fluid, every hour. Your body needs the fuel to perform but, equally as important, your gut has to be trained to absorb it efficiently,” says Phillip. This isn’t just about energy; fuelling properly helps him avoid energy crashes, boost endurance, and recover faster post-race.

Speaking of recovery – Phillip takes it very seriously. “The 45 minutes after a race or hard session are critical. I go straight in with a high-carb recovery drink, followed by a solid meal. That’s when your body is rebuilding, and you want to give it the tools to do that.” He also swears by weekly sports massages to help prevent injuries and speed up muscle repair.

And then there are the ice baths. Yup, they’re as cold as they sound but they’re also magic for muscle recovery and inflammation. Immediately after stage races or hard efforts, Phillip puts on an ice vest and then spends at least eight minutes in an ice bath. The sudden cooling lowers his core temperature, reduces muscle soreness, and helps get him ready to ride again the next day. “It’s uncomfortable, but it works,” he laughs.

On the mental health front, Phillip’s game plan is just as intentional, and his confidence doesn’t come from luck. It comes from training smart, eating right, and knowing his body inside and out. “I’ve learned not to stress about things I can’t control. This helps me stay calm and focused, especially when races get unpredictable.”

At the heart of it all is a love for the sport and a deep belief in staying healthy to stay competitive. “Being active is the cheapest and most effective medicine out there. The trick is to enjoy it. Once it stops being fun for long stretches, something’s off.”