Olympic gymnast Frank Rijken has mastered the art of achieving the perfect balance. This enabled him to reach the final of the Olympic all-around competition in Paris. He explains how alternating between the gymnastics arena and the university campus was the key to his success as an athlete and a student. He found that asking for help at the right moment increases the chance that all your hard work will lead to success.
‘When I was nine years old, I started recreational gymnastics. Soon after, the intensity increased, and I began competing in tournaments. By the age of 13, I was training an average of seven times a week. I was also an ambitious pupil with a knack for maths and economics. After high school, I chose to study Business Economics in Tilburg because it allowed me to accommodate my gymnastics schedule, as the university helped me to reschedule my tests around big competitions. By 2021, Erasmus School of Economics began facilitating remote exams, which made it possible for me to pursue a master’s degree in Strategy Economics in Rotterdam and combine my study with international events.’
What are the differences between studying in Tilburg and in Rotterdam?
‘Tilburg feels more like a village. In this relatively informal setting, it is easier to have access to your professors for example. The Rotterdam campus is much larger, with significantly more students, necessitating tighter organisation. While Tilburg has many international students, there is a bigger variety of nationalities at Erasmus School of Economics. People truly come from all over the world. I even attended a classmate’s wedding in Peru.’
‘My experience has taught me that your results correlate with the amount of effort you put in’
How did you manage to combine a demanding study with the life of an elite athlete?
‘Our cohort had around 50 students, but not everyone came to campus every day, especially in the aftermath of the pandemic. I preferred attending classes in person, as alternating between home, campus, and the gym gave me energy. Since it was my final year of study, I wanted to make the most of it by building personal relationships, which is much more enjoyable in person than online. When I was training for the World Championship, I would be in the Topsport Centre (next to football stadium De Kuip) from nine in the morning till noon, then drive 15 minutes to campus for classes, and go back again for a few hours afterwards.’
Did you manage to have a social life as a student?
‘Due to my strict schedule, I only got to enjoy the social part during the last six months of my five years as a student, but it brought me great friends with whom I still get together regularly. Through one of these friends, I was introduced to several events where international students would cook together to share dishes from their respective countries. I also remember participating in a thesis excursion to Nijmegen. Mornings were spent working, while later in the day, we played sports on a beach along the river. And yes, there were also drinking games. Nowadays, I like to attend alumni dinners, which are often combined with events in town, such as a documentary festival.’
Can you tell us about the diet of an Olympic athlete?
‘It depends on the type of sport. For gymnastics, which involves intervals rather than endurance activities, you need food with a relatively high protein content. The protein is needed to maintain enough muscle power to grip the bars. During periods that I trained a lot, breakfast and lunch typically included rice, porridge, or beans. In the evening, I reduced my carbohydrate intake, avoiding pasta or rice. Snacking was not part of the routine. Drinking plenty of water is always beneficial, but it also helps suppress hunger. After intense training, I consumed whey protein within 40 minutes. I still follow this diet, just eating slightly less since I no longer burn so many calories.
Additionally, I was careful with alcohol. As an athlete, you have one goal: to be at your best when it matters. Drinking and late nights are counterproductive.’
Did the habits you developed as an elite athlete help you during your studies?
‘Definitely. My gymnastics coach always encouraged me to be proactive, which meant planning meticulously to achieve peak performance for upcoming tournaments. This skill was also important for my studies. In addition, my experience has taught me that your results correlate with the amount of effort you put in. This was very motivating and it helped me to develop an absolute will to perform in gymnastics, while also achieving high grades in my study.
Training or studying with others made the effort easier and more enjoyable. Communication was also crucial, I was never shy about asking for help. The only way I managed to balance my studies and gymnastics was by seeking support. If I struggled with a subject, I asked a classmate to explain it to me and I wasn’t afraid to let them know if I didn’t understand straight away.
Having clear goals, such as upcoming tournaments, also helped me develop a strong focus. This skill was beneficial when applying for my current job at PricewaterhouseCoopers (PwC), where the selection process involved three days of case studies and social events. I think leaving the nightly parties a bit sooner to get enough sleep played a role in my ability to prioritise mental fitness.’
How do you deal with stress management?
‘I always feel the nerves before a tournament, exam, or presentation, but my experience has taught me that it doesn’t matter. I can still perform well despite them. Over time, I learned to view stress as a positive sign and enjoy it. Often, simply starting the task at hand is the best way to manage the pressure.
I still engage in daily physical activity, whether it’s a walk, a padel match, or a gym session. A friend from Erasmus School of Economics joins me on weekend cycling trips. Staying active is essential for my well-being, and it was also crucial when I decided to return to elite gymnastics after a two-year break due to work commitments.’
‘If you don’t try or don’t dare to ask for help you will never know if it could work , just go for it!’
How did you decide to participate in the Paris Olympics?
‘My former teammates secured five spots for the Dutch team at the Paris Olympics, and I felt inspired. I asked my manager if it was possible to train while still working at PwC. He suggested I propose a feasible schedule that ensured I could still do a good job for the company. I devised a plan to work from 8am to noon, train until 4pm, and then return to the office until 8pm. My colleagues supported me by covering tasks that could only be completed in the afternoon. Surprisingly, I found myself more refreshed and productive upon returning to work in the evening. To stay organised, I prepped meals during the weekend and planned everything for my week in advance.
Initially, training was tough, but I found the right form during the Dutch Championships, finishing second and proving myself as a serious candidate for Paris. PwC was incredibly supportive, granting me ten elite athlete days for training camps and paid leave during my time in the Olympic village.
In Paris I reached top form. After performing in the all-around tournament, I was heading to see my parents at the Holland Heineken House while others were still competing. I was pulled into a studio for a radio interview and during the conversation it turned out that my score was not topped by too many other contestants, which meant I had qualified for the final. It was a fantastic moment. I ultimately placed 22nd, surpassing my expectations.
However, it wasn’t always smooth sailing. Waking up early for training on a Saturday after an exhausting week at work and in the gym is challenging. Recently, while training for the European Championships, I realised I would prefer more time for volunteering, family and friends. It felt like the right moment to retire from gymnastics.’
How did you manage to remain an elite athlete for almost 20 years?
‘It’s all about balance. Combining sports and academics definitely helped. In the lead-up to a tournament, I trained eight times a week: three days with two sessions, two with one, and Sundays off. With such a rigorous schedule, studying provided a refreshing change of pace. In addition, it broadens your world and adds some perspective. The world goes on, even when you don’t manage to perform your somersaults perfectly.
Now, at 28, I’ve stepped away from elite competition and am focusing on maintaining a healthy balance between work, family, and well-being. I enjoy playing sports with friends, particularly team sports. In my spare time I am currently a financial buddy for people that have problems with money. Perhaps I will also become involved in governing sports associations, who knows? I’m keeping my options open.’
Dare to ask
‘Whether you want to start a business or compete at the highest levels in sports, don’t assume it’s impossible. If you don’t try or don’t dare to ask for help you will never know if it could work, just go for it!’
- More information
This item is part of Backbone Magazine (2025). The magazine can be found in E-building or Theil-building for free. Additionally, a digital copy is available here. Backbone is the corporate magazine of Erasmus School of Economics. Since 2014, it is published once a year. The magazine highlights successful and interesting alumni, covers the latest economic trends and research, and reports on news, events, student and alumni accomplishments.
