Featured image: Géraldine Magnan
At the end of 2022, Audrey Cordon-Ragot’s career was in the balance. A serious health scare and a collapsing team meant the 34-year-old had to dig deep to keep going forward.
A year later, Audrey has been able to take stock of what matters to her while remaining focused on the path ahead. Her 14th year as a pro, Audrey continues to use the Pillars of Performance to lead a balanced life.
Movement
This offseason I started riding again after a month off. I felt like I needed a longer break than I did in the past. Last year I was obligated to stop for almost two months and I started my season very strong so I’m convinced that a good break is beneficial.
I started by combining gym and riding (1h30 gym/2h ride) at an easy endurance pace. Week after week I raise the time on the bike and focus more on power training in the gym. I go on the MTB too. I like being in nature, closer to the forest and it’s very good to work on my skills. We have such a good group at home and my favorite loop is around the lake of Guerlédan in Mûr-de-Bretagne.
I always run in the off-season. The first reason is to stabilize my bone density. As cycling is a load-bearing sport, you need to practice other impact sports like running to make your bones stronger. The feeling of being done after running for one hour while you don’t even sweat after one hour of endurance on the bike is worth it!
I mostly prepare for the 10k of my hometown run called ‘La Corrida De L’Espoir’, raising money to fight cancer. I always feel like I need to run a good 10k as one of the sports people of the town, I am expected to finish well. I do an 8k race before Christmas too, just for fun. .
I have a home gym setup in my garage. During COVID I decided to make a gym at home for comfort. I had a change of physical coach and they gave me lots of new movements to do and a new approach to strength training.
I like to work on my weak points and enforce my strong points. It’s what makes you stronger no? It’s three times a week with only body weight and I’m raising it now by adding weight. It needs to be progressive and I think I did quite well this year as I haven’t used my wheelchair the day after ;).
MTB is the best way to laugh and make your abdominal belt work. I love to share those moments with my friends and to be close to nature, unfortunately, November was a bit difficult after the storm we got in Bretagne.
Mindset
This season I will have the help of a sports psychologist because I thought it was the next step I had to take to perform even better. I talked about my goals and reset my mind to another season.
I’m an outdoor person. I grew up in the countryside surrounded by cows so I need the fresh air on my face and the feeling of the road. It’s difficult to explain why, this is just a way to be.
The older I get, the more I need my people around me. Being an aunt and godmother has changed my life. I feel like I want to spend time and not miss her growing up. Unfortunately, I know I will miss some when racing starts again, but what is taken is taken. I went also to some weddings and that’s quite crazy as I missed so many important family/friends events in my career, and having the opportunity to be there for my friends has been so precious.
Fuel
Off-season is not the best moment to try to have a 100% healthy life, and I’m okay with that. I’m an epicurean [enjoyment from food and wine] and there is nothing wrong with that. If you obsess for 12 months you’ll crack one day. Mentally I enjoy riding casually and eating whatever I feel like.
The most important thing is eating at the end of a ride. So a nice and tasty piece of Far Breton and a crêpe with some salty caramel make your ride much better.
I start every morning by preparing breakfast for me and my husband Vincent. Pure French mode with fresh bread, salty butter, and homemade jam and the crème of the crème, galettes/crêpes à volonté!
Recovery
I’m a heavy sleeper. As soon as I miss sleep I become the angry Audrey whom my husband Vincent hates.
We try to keep a normal rhythm but if I need a nap and I have time for it I take it.
We offered each other a spa day and we enjoyed some time there too. In the end, you don’t think so much about your recovery the way you do when you are in the season, you just go with the flow.
I just listen to my body. I even took off my Whoop for my off-season to make sure I wasn’t looking at it and freaking out. Now I start using it again to make sure I’m ready to train, or to track my HRV and resting heart rate which can indicate sickness. It’s also a good indicator for my coaches to know how I’m reacting to training.
