Ryno Owen, a rising star in the world of triathlon, recently showcased his incredible talent and dedication at the 2024 World Triathlon Cross Triathlon and Cross Duathlon Championships in Townsville. Representing South Africa, Ryno not only clinched first place in the U23 Men category in both events but also placed impressively within the Elite Men’s division, finishing 13th and 7th overall in the respective races. This interview offers a deep dive into his journey, preparation, and the mindset that helped him achieve these remarkable results. Ryno opens up about his training, race experiences, and the immense pride he feels in representing South Africa on the global stage. As he looks to the future, Ryno’s passion and commitment to the sport continue to inspire those around him.
Photo Credit: By_wout
Pre-Event Preparation
This year, Ryno Owen didn’t drastically change his training approach but instead focused on staying patient and trusting the process. "The most important thing is staying patient and trusting the process," he shared. "Building fitness in an endurance sport takes a lot of time, and switching my mindset from chasing short-term results to looking more long-term was a real game changer." Adjusting his training to align with the course and emphasizing recovery with high-quality sleep and proper nutrition were key components of his preparation.
On race day, Ryno’s go-to breakfast was a big bowl of oats, coffee, and some rusks. "I luckily don’t have any superstitions, which is nice because if things suddenly change on race morning, you can adapt quickly and still focus under the added pre-race stress," he mentioned.
Race Experience
Ryno used to get quite nervous before big races, but to his surprise, he felt remarkably relaxed on the start line of the biggest races of his career. "I enjoy doing a long warm-up with a lot of drills," he explained. "As I’ve matured in the sport, I’ve learned how both my body and mind work. This helps me minimize pre-race stress and stay focused on executing my race plan."
One of the most memorable moments for Ryno during the races was running on terrain that reminded him of his childhood. "Racing on very similar terrain to what I grew up racing on made me think back to the 10-year-old me, dreaming of becoming a professional athlete. That moment made me realize, ‘This is why I do this.’"
Photo Credit: By_wout
The toughest challenge came during the Cross Triathlon event when Ryno had a nasty crash about 4km into the 20km bike leg. "I lost almost 2 minutes trying to fix my equipment and straighten my handlebars," he recalled. "Being able to perform under pressure is crucial for any athlete. Not everything will always go your way, and you have to be able to adapt quickly. In my case, I focused on my breathing to keep calm and regain control. Once I did, I could focus on the race again and get back to work."
Post-Race Feelings
Crossing the finish line first in the U23 category, not once but twice, left Ryno in disbelief. "I’ve been visualizing these races almost every day during training, and running down the blue carpet and seeing the tape being lifted felt like a dream," he said. "The moment I grabbed the tape, the reality started slowly kicking in. It’s an unreal feeling that words cannot describe, and I now understand why professionals work so hard to relive such experiences over and over again."
Representing South Africa on the world stage was a moment of immense pride for Ryno. "Seeing the South African flag raised during the medal ceremony, with the national anthem playing, was a very special moment," he shared. "It made me think of how I got to this point—thanks to the support of the people of our country, my faith in God, and the unwavering encouragement of my friends and family. This was not just an individual victory; it was a team win."
Photo Credit: By_wout
The Future
After such a successful season, Ryno’s next race is the XTERRA Cradle Moon in Johannesburg, which will be his last race of the season. Looking ahead to next year, things are still uncertain, but ideally, he hopes to compete in the XTERRA World Cup series. "As I’m finishing my studies this year, the possibility of racing full-time professionally is exciting," he said. "But I’m taking things day by day, living in the moment, working hard, and enjoying the journey. As I put it, ‘We’re just getting started.’"
When asked about his dream competition, Ryno couldn’t pinpoint just one race. "For me, the dream is to make a living out of the sport and enjoy the journey of professional triathlon," he explained. "There are many dream competitions—XTERRA World Cup series in the short term, Ironman World Championships in Kona, Challenge Roth, the T100 series, and possibly the Olympic Games in the long term. These events represent the pinnacle of our sport, and I’ve always dreamed of competing at the highest level."
Photo Credit: By_wout
Fun Insight
After all the hard work, there’s nothing quite like a post-race beer or milkshake for Ryno. "There are only a few things in this world that can compare to a post-race beer or milkshake," he admitted. It’s the perfect way to indulge and celebrate after a tough race.
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