The Dakar Rally is much more than just a race. It’s a monumental challenge where man and machine face nature at its most brutal. Covering nearly 5,000 miles (8,000 kilometers) of sand and rocky terrain, the 2025 edition promises its fair share of difficulties.
But to survive—and maybe even shine—to the Dakar Rally, physical and mental preparation is key. Preparation is essential, and it’s not Carlos Sainz Sr. or Sébastien Loeb, giants of the sport, who would disagree! Here’s how the best competitors get ready to conquer the desert.
Physical fitness built for the desert
Being ready for the Dakar means developing exceptional endurance and muscular resilience. Imagine spending hours enduring intense vibrations and driving under the scorching sun. To achieve this, athletes focus on targeted exercises. Back, shoulder, and leg muscles are especially put to the test. Intensive training, cardio, and core strengthening form the foundation of their preparation. Take Daniel Sanders, for example, a KTM rider. He trains with equipment that simulates real race conditions: heavy vests, helmets, and water reserves weighing several pounds. To maintain focus during the race, he relies on unusual morning routines, such as turning his van into a “nightclub” to release stress. The goal? To be physically strong but also mentally tough enough to withstand the challenges.
Mental strength: the real fuel
Driving in the Dakar means facing moments of doubt, loneliness, and even distress. Luciano Benavides, a three-time stage winner, says his secret lies in mental balance. Psychologists and relaxation therapists help him manage stress, unexpected challenges, and fatigue. After each stage, he takes the time to verbalize his fears and frustrations to refocus himself. Mental strength also plays a role in decision-making. Getting lost in the desert or misreading a note in the roadbook can be costly. Sanders explains that he uses techniques to quickly recover from mistakes: returning to the last known safe point, reading his notes out loud, and regaining confidence step by step. This approach requires composure and discipline.
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Nutrition and food strategy
Lastly, diet (and hydration) is an often underestimated pillar. Every calorie matters in such a demanding competition. Riders prioritize carbohydrates for energy (dried fruits, cereals) and protein-rich foods for muscle recovery (fish, eggs). Hydration is crucial—they carry up to 0.8 gallons (3 liters) of water per stage to avoid heatstroke. But nutrition is also about emotional balance. Brazilian rider Lucas Moraes shares that being away from his family is the hardest part. Yet he draws strength from these sacrifices. He explains that his daughter asks for a trophy every time he returns home, a motivation that gives him the energy to push through the toughest moments.
This article explores the behind-the-scenes preparation for the Dakar Rally, from physical intensity to mental resilience and strategic nutrition. With challenges as varied as the desert itself, riders rely on iron discipline to tackle this legendary race. Whether they aim to win or simply cross the finish line, every detail matters in this extraordinary event.
Images: © Red Bull Content pool
