Candice has spent nearly 15 years competing at the highest level on the global mountain biking scene, doing what she loves most in life, and it shows.
The journey to the pinnacle of any sport is rarely straightforward, and while many athletes face significant challenges, few do so with the same poise, grace, and resilience as elite mountain biker and #TeamRed athlete Candice Lill.
Athlete stats:
- Age: 31
- Qualifications: Professional Mountain Biker
- Instagram: @candice_mtb
- 2 x Olympian
- 2022 Commonwealth Games Bronze medalist
- Multiple National Champion
- 2023 World Championship Silver medalist
A Lifelong Passion
After going for a ride with her dad at the age of three, Candice fell in love with cycling. She took every opportunity to ride on the family farm in the afternoons and on weekends, honing her skills and feeding her passion.
“From that day, my love for the sport started growing within me,” explains Candice. “Combining my love for mountain biking with my competitive nature was the perfect combination, which is clearly evident in my facial expression whenever I am on the bike.”
Candice’s career showed great promise early on after she earned a bronze medal at the 2009 Junior World Championships in Australia.
However, financial challenges in her professional career meant she had to largely pay her own way to forge a career in the sport and achieve her goals.
READ MORE | 32Gi-Fuelled Emma Chelius Strokes Her Way To Success
Olympic Dreams
Despite these obstacles, Candice’s dedication never wavered. Her persistence and passion saw her through, and her results reflect that. She has competed in two Olympic Games and earned another bronze medal at the 2022 Commonwealth Games.
In 2023, Candice narrowly missed out on a World Championship jersey, finishing second in the UCI XCM World Championships, crossing the line just 54 seconds behind the winner.
This World Championship Silver medal topped off a stellar year of achievements, including the SA National Mountain Bike XCO and inaugural XCC titles and a second place at the 2023 Absa Cape Epic.
Her consistent results on the international UCI XCO World Cup series saw her earn a breakthrough podium result at the Women’s Elite XCO race in Val Di Sole in June, finishing third. Candice was the only rider on the podium not racing for a factory team, a testament to the challenges she faced compared to her competitors.
READ MORE | Go The Distance With A Hybrid Carb-Protein Supplement
Training for Victory
Candice trains under the guidance of her dedicated support team, which includes her coach, biokineticist, and doctor. Her training regimen is rigorous, involving multiple sessions each week focused on technique refinement, endurance, and speed.
“I train from Monday to Saturday, with each session usually lasting two hours,” says Candice. “I work on power and speed development with a mix of eccentric and isometric training and explosive plyometrics.”
Her routine also includes stretching and mobility work, which she does on her own time, and active recovery or rest days that involve ice baths, stretching, or recovery boots.
READ MORE | Give Your Endurance Performance A Caffeine Kick
Fuelling for Performance
Candice’s diet is meticulously planned to support her recovery and performance. Her meals are balanced, consisting of protein, vegetables, carbs, and fruits. Breakfast usually includes oats with Biogen Iso-Whey Premium to keep her feeling full and fuel her training, while lunch is often pasta. Before training, she eats a banana and peanut butter or a peanut butter sandwich.
For race days, Candice has a detailed nutrition plan:
- The night before: A meal rich in carbohydrates like rice, pasta, or potatoes, avoiding spicy or rich foods to prevent digestive issues.
- Race-day morning: A simple breakfast focused on carbohydrates, often oats or muesli with Biogen Iso-Whey Premium.
- Before the start: A Biogen Energy Oats Bar or Biogen Energy Nougat Bar if she feels peckish.
- During the race: Biogen Cytogen Race Mix for 80-100g of carbohydrates per hour, a Biogen Energy Nougat Bar, and a Biogen Liquid Energy Gel every hour.
- After the race: A Biogen Recovergen Post Workout Drink within 30 minutes for optimal recovery, preferring the Strawberry flavour, and Biogen Hydrate Powder to replace lost electrolytes.
Mental Strength and Focus
Candice invests time in building her mental strength and honing her mindset to compete at the highest level.
“Over time, I’ve learned how to manage my stress levels and cope with the pressure of racing,” she explains. “You need self-belief and self-discipline to compete against the best.”
Before competitions, Candice visualises her race, keeps a positive mindset during her warm-up, and stays focused. “I control my breathing and stay in the zone by continually telling myself that I can do anything.”
Chasing Olympic Glory
Candice’s impressive career is a testament to her hard work, dedication, and passion for mountain biking. As she prepares for the upcoming Olympic Games, her focus is unwavering.
“You need to love it to succeed. You can’t do the training and compete if you don’t have the desire and passion for it,” says Candice. “You need self-belief to compete against the best and self-discipline to do the hard workouts needed to ride at the highest level.”
Candice hopes her success will inspire other South African female riders to believe in their potential on the world stage.
You can catch Candice in action at 14:10 (CEST) on 28 July as she competes for Olympic glory on the Cross-Country Mountain Bike course at Elancourt Hill, Saint-Quentin-en-Yvelines.
