"Rhianna Parris-Smith's drive is rooted in pushing boundaries, as she journeys through training, indulges in Cadbury's chocolates, and seeks harmony"
Rhianna Paris-Smith, the Junior European Champion cyclist, follows a structured training routine that balances gym work and track cycling. During her general preparation phase for the summer racing season, she begins her day early with around two hours of gym sessions starting at 9am, focusing on key strength movements and accessory exercises. After a break for food, she heads to the track around 2pm and trains there until about 5pm, with sessions sometimes extending later when preparing for an Olympic schedule.
The 22-year-old cyclist, who goes by the nickname 'Rocky' (derived from her initials RPS), emphasizes enjoying the track work, though she finds some gym exercises like Bulgarian split squats less enjoyable. Over the years, her training has evolved mainly by increasing volume since joining the GB cycling programme. Previously, she had to balance training with other commitments, but now she can fully dedicate herself to cycling with full-time support.
This routine reflects a disciplined combination of strength and cycling-specific training to build power and endurance essential for her time trial and sprint events. In the gym, Rhianna Paris-Smith focuses on key movements and accessory work, which she believes is crucial for her performance.
Rhianna Paris-Smith's training has also seen the introduction of creatine, primarily for performance enhancement, both in the gym and on the bike. After a few weeks of using creatine while doing plyometrics, she felt stronger and more explosive. In 2021, she worked with a nutritionist named David Starr in a fitness project, which helped her refine her diet, introduce creatine and caffeine gum, and emphasize meal timing.
When not training, Rhianna Paris-Smith enjoys playing badminton and squash as other sports or hobbies. She finds inspiration in Kadeena Cox, another cyclist who inspired her early in her career. Rhianna Paris-Smith's mentality remains steady, but her confidence has grown after becoming a national champion.
After a gruelling training session, Rhianna Paris-Smith's post-race treat is a Cadbury's Dairy Milk with Crunchie bar bits. Despite not always enjoying every aspect of her training, she does not dwell on mistakes, instead focusing on learning from them and moving forward with her coaches. Rhianna Paris-Smith hopes to inspire others, especially those in cycling, with her achievements. Her dream race to win is any race at the next Olympics.
Science plays a crucial role in Rhianna Paris-Smith's training, as she works with nutritionists and introduces supplements like creatine for improved performance. Her fitness-and-exercise regime, which includes gym work, track cycling, and other sports like badminton and squash, is heavily informed by the principles of health-and-wellness and sports nutrition.
