Martijn Verhaeg – in his flow of a 24-hour Mountain Bike race

Mountain biking is more than just physical strength and technique. For riders like Martijn Verhaeg, multiple Dutch Champion in 24-hour mountain bike races, it’s also about mental resilience, focus and finding the right flow. How does he stay motivated? What drives him to compete in such extreme races? And how does authenticity play a role in his performance? We spoke to Martijn about his experiences, training and the mental state that leads him to victory time and time again.

The start of a passion
Martijn has been mountain biking for over 30 years. He started young and has never let go of the sport since. When his children were young, he cycled a little less, but in 2015 he took it seriously and naturally rolled into the long-distance races. "It started with the NK mountainbike and from there I have adjusted my training schedules further and further," he says. Now he has also been riding the 24-hour races for a few years.

Preparing for a 24-hour race
A 24-hour race requires detailed preparation, both physically and mentally. "From October onwards I will adjust my training for a National Championship that will take place in June," Martijn explains. "The preparation varies from interval training to endurance training, where I mainly look at how my body reacts and which nutrition works best."
Over the years, his training approach has also changed. "I train smarter now. Instead of doing extremely long sessions, I focus more on more intense training. But in a 10-hour race, you have to be on the bike a lot of the time. You can go 1.5 hours without food, but not 8 hours.”

Distraction
Good preparation helps Martijn to get into flow. "I make sure everything is in order: from my water bottles, which are numbered and ready, to the guidance of my father and son. I plan everything down to the last detail. If I need a new helmet at 20:00, it is ready. I leave nothing to chance."
During a race, Martijn eats something every 20 minutes. This helps him not only physically, but also mentally. "It distracts me and it is a focus for me. If you focus on what you have to eat, you think less about how far you still have to cycle."

Flow in a 24-hour race
In a 24-hour race, it can be difficult to stay in flow all the time. The first six hours are spent racing hard, often together with the participants of the 6-hour race. "After those first hours, you have to keep going, as the course becomes quieter and night falls," says Martijn. "At that point, it is important to work towards your goals."
Staying mentally strong is one of the biggest challenges in a long race. “It’s impossible to stay fully focused for 24 hours,” Martijn admits. “It starts out physical, but then it becomes mental. You have to stay in the flow and keep going,” Martijn says. “If you miss one of those two, you’re not going to make it. At some point you start doubting and questioning yourself. That’s frustrating, but then you have to keep going. I’ve been training for months for this, so giving up is not an option.”

The right environment and training
Still, every race brings unpredictable challenges. "A dry edition with a lot of loose sand is difficult, but rain is even worse. If you ride for 24 hours in wet clothes, it breaks down your body."
"Cycling in the forest also requires more concentration and keeps you sharp. On the road it is more boring and you have to be careful not to fall asleep," laughs Martijn. "In a 24-hour race you ride with a lamp on your helmet, which makes it extra spectacular."

The experience and authenticity
Martijn has won several 24-hour races, including three NK titles (2018, 2019 and 2023). "The last title was the best. As you get older, it becomes more difficult to build up your training. You train for almost a year for such a race and at some point the motivation becomes more difficult. But I'm still going for it."
According to Martijn, experience is a big advantage. "In a 24-hour race you are racing against young guys of 25. Then you notice that mental strength is just as important as physical strength. Through experience you know better how to dose and how to maintain your focus."

What can other athletes learn?
Martijn has some advice for other athletes who want to experience flow more often. "Train seriously and have your preparation in order. That doesn't just mean training, but also knowing what to eat and whether your equipment is good. You don't want to discover during a competition that something doesn't work."

As a trainer and coach, he helps others with mountain biking. "I give clinics and workshops on MTB technique and maintenance. Everything has to be right: from training to equipment. What I apply in my own races, I like to pass on to others."
"Train seriously, know what to eat and make sure your equipment is in order. Everything has to be right." With that approach, he has proven himself time and time again in the extreme world of 24-hour mountain bike races. And as long as the motivation remains, Martijn is far from done with racing.