As an Audi ambassador, Irish rugby star Garry Ringrose knows the value of precision, performance and resilience, both on and off the pitch. The talented centre joins us for an exclusive conversation, sharing his insights on maintaining peak physical fitness, staying mentally strong under pressure, and the importance of building good relationships with his teammates outside of matches.
Your career demands peak fitness and mental strength. How has your approach to training and recovery evolved over the years?
I've learned through a little bit of trial and error. Having a clear intent for training is important for me, and it’s crucial for delivering a strong performance when it matters.
In terms of recovery, sleep and nutrition are the main pillars for me, alongside stretching, massages, saunas, and ice baths as much as possible. I find that allocating time for mental preparation has become more and more important for me throughout my career.
Rugby is a high-pressure sport. How do you switch off and reset after a tough game?
Spending time with my family is the best way that I can switch off and reset. It could be something as simple as grabbing a coffee or breakfast out together, but it helps me put things into perspective and it’s a great reminder of what really matters in life.
Team dynamics are crucial in rugby. How do you bond with your teammates off the pitch, whether it’s over a meal, a road trip, or just downtime?
In Irish camp, we spend a huge amount of time together. I feel lucky to be part of such a close group. We often go for coffee during the day, head out for dinner, or indulge in a few beers after a game. We have a lot of laughs when we give each other a lift to training camp - some of those car journeys are very memorable for me. As you’d expect, any time spent together off the pitch benefits us on the pitch as a team.
When you do get time off, what’s your ideal way to unwind, travel, food, or just a quiet day at home?
A quiet day at home is always nice. Getting the opportunity to travel either abroad or around Ireland is also a luxury. I love to pack up the car with my wife and son when I can, and explore this beautiful island. The rugby season can be quite intense, so when I get some time off, I try to make the most of it.
Road trips can be great for clearing the mind. Have you ever taken a memorable journey that gave you space to reset?
I enjoy driving to Kilbegnet in Wexford for a day at the beach. It’s my favourite place to go to clear my mind. It takes just under an hour to get there, and it’s the perfect spot to spend some time with my family.
Many athletes talk about routines that help them focus, do you have any rituals when driving to training or a game?
I don’t have any specific rituals, but I am very particular about making sure my car is always clean. This allows me to focus on the game or training session, and set my sights on what I want to achieve - as a clear mindset starts on the journey there. On the drive home, I’m reflecting and using the time to decompress. It’s nice to have this opportunity to mull things over.
Do you listen to music or podcasts on long journeys? Any favourites that help you get in the right mindset?
I mainly listen to podcasts on long journeys. Some podcasts I’m listening to at the moment are This Past Weekend with Theo Von, The David McWilliams Podcast, and The Joe Rogan Experience.
You spend a lot of time traveling for matches and training, do you enjoy the chance to hit the road, or is it just part of the job?
I enjoy traveling for the most part, and the opportunity to drive on longer journeys. I’m lucky that I’m an ambassador with Audi, so I’m fortunate to have a nice car for extended drives. I am a bit of a driving enthusiast, so getting to experience the power and dynamics of a car on a long drive is amazing. When I fly, I use some time on the flight to try and focus on aspects of the game and opportunities. Other times I appreciate just being able to put my phone on flight mode and tune out for a few hours. I think most people need this from time to time.
If you could go on a road trip with any of your teammates, who would be the driver, the DJ, and the navigator?
The driver would be Bundee Aki. He’s also an Audi Ambassador, so I don’t have to worry about the comfort of the drive! As the DJ, I’d pick Jamison Gibson-Park. He’ll get good tunes going - including some questionable throwbacks. As navigator, it’s Robbie Henshaw. He’s another Audi Ambassador, so he’ll know all the technology in Bundee’s car and make sure we don’t get lost on our way!
Garry’s dedication to training and recovery is evident both on and off the pitch, and at just 30 years of age, his accomplished career shows no sign of slowing down. With a clear mindset, focused attitude and appreciation for life’s smaller moments with family, he’s destined - and prepared - for even greater things to come.
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