Hey Fellow Racers,

What's good? Brendan here. Been thinking about all the info we share on the podcast and blog but realized there's a gap between what the pros talk about and what actually helps US as amateur cyclists/racers, as well as my friends who are JUST starting out…your race might be the weekend group ride.

So I'm trying something new –quick hits of actionable race tips that don't require you to quit your day job or more to Girona. Although that sounds sick.

I’m going to post these as videos, but I wanted to send this FIRST to those of you on the email list. I really appreciate you letting us in your inbox. And as a little thank you, there are some discount codes to Kanberra and Hello Blue CBD below...both with premium products for your body!

OK, let’s get straight to things that will actually make you faster this weekend.

Race Series Strategy: When to Double Down

So picture this: You're four races into a six-race series, you've just taken the green points jersey, and you're thinking "time to play defense."

I disagree.

Had this exact conversation with an athlete last week. I asked him, "How did you get the jersey in the first place?" His answer: "Being super aggressive." Then why change now?

It's human nature to protect what we've got, but that defensive mindset is often what gets us in trouble. The second you start riding to "not lose" rather than to win, you've already given up your edge.

Here's the move: Put the freaking dagger in them. Make race #6 irrelevant. Go into race #5 guns blazing and extend that lead. If there's an opportunity to score more points, take it.

This applies to any cumulative series – even your local training races. The moment you've tasted success isn't when you ease off the gas – it's when you floor it.

The White Noise Hack that Changed my Race Prep

Funny story from last weekend. Guy comes up to me in the parking lot looking like death warmed over.

"Did you hear that person walking around upstairs until 4 AM? The baby crying? I told the front desk..."

I asked him, "Did you use white noise?"

Dude looked at me like I had five heads.

I only discovered this myself last year when rooming with Landry at a gravel race. He pulls out this little machine and I'm thinking, "what's that?" Game. Changer.

Here's the deal: white noise (or pink noise, or other “colored noise”) masks all the hotel weirdness – doors slamming, ice machines, your teammate's breathing, whatever. You can find it on Spotify for free or wherever you stream music.

This isn't just for overnight. I use it for pre-race naps too. There's always someone doing YouTube videos in the next room (ahem) or calling their kids when you're trying to get those crucial 30 minutes in. White noise = distraction-free rest for your mind and body.

Your race performance is directly tied to recovery quality, so catch some Z’s.

Stop Getting Lost in the Grocery Store

Why do we do this to ourselves? You're 300 miles from home, standing in some random grocery store the night before your A-race, staring at foods you never eat, thinking "Maybe I should try this?"

You wouldn't experiment with new equipment on race day, so why experiment with your fuel?

Simple hack: Before you even pack the car, make a list of exactly what you eat:

Pre-race breakfast
During race nutrition
Post-race recovery
Room snacks

Then stick to it. Your digestive system will thank you, especially when you're already dealing with pre-race nerves.

Here are my staples:

Good bread
Rice cakes
Rice & cooker
Honey
Salt
Pre-cooked protein
Oats
Banana & apples
A few veggies (guac!)
Usual race nutrition
Coffee
Lactose-free milk
Maybe granola if I’m feeling spicy
Bubbly water
Big jugs of filtered water (coffee and bottles!)

And don't forget – bring a small bottle of dish soap and a sponge. Nobody wants to eat with yesterday's oatmeal crusted onto their spoon or use the hotel bathroom washcloth to clean their dishes.

Supra Threshold: The Training Zone You’re Probably Neglecting

Here's where I put on my coaching hat. If there's one training stimulus that separates successful racers from the pack, it's that ABOVE THRESHOLD WORK.

This isn't threshold (100% FTP) and it's not full VO2 max – it's that spot in between, around 110% of threshold power that often gets neglected. Why? People do threshold intervals, and they do VO2Max intervals. Isn’t going harder, better? Not necessarily, because they might only do 25 minutes of VO2 work but could stand to take on almost 30% MORE WORK at Supra Threshold….

Aka LOW VO2.

Think about what actually happens in races: The winning move isn't usually a 20-minute threshold effort or just a 30-second max sprint. Yes, there are sprint finishes, but we’re talking about getting away in a break…amateur bike racing: IT HAPPENS OFTEN.

It's that really hard punch thrown and then the 3-8 minute effort ABOVE THRESHOLD that creates the separation.

You need to be comfortable with that or you will drown on race day.

Case in point from my race last weekend: I missed the break and had to bridge to a chase group. It was a minute at 540W directly into five minutes at 430W, to then latch on and immediately stay on the gas as we created the gap; over the next 10 minutes, 30%+ was at VO2 or Anaerobic Capacity. Gotta be comfortable with that!

My threshold is probably around 375-385W right now (still coming back from injury), so we're talking well above the threshold.

Having that weapon in my back pocket is what allowed me to get across. If I'd been doing my "hard" training at 100% FTP, I would have been watching the race ride away.

The mistake? Most people do their longer intervals (6-8 minutes) at the threshold. But that's not a race-winning effort. That's a "hang on for dear life" effort.

Try this instead:

4x8 minutes at 110% FTP instead of at 100%
Descending sets (3min, 2min, 1min, 45sec into 30/30s) all above threshold
9-minute "flutter" intervals where you're constantly pushing just above your limit

Just doing 30/30s or cush sweetspot intervals isn’t going to cut it.

A Quick Personal Update

I’ve received messages on YT and Strava asking why I’ve gone silent there….for those who don't know, I had a pretty bad accident in December. The recovery has been a long road, and I'm still working through PT with hopes to get back to 100%. That’s all I can update for now, but it's been incredible to see familiar faces at races and help the Kanberra Squad as best I can. You aren’t following them yet? Hit em up!

PS, I asked them for a discount code, and they came through MEGA! Use this link....
(I make $0 off this...I just LOVE their hand soap and DEFUNK SPRAY for shoes!!!)
The HOME BUNDLE is so swag. I bought that for some friends and they loved the gift.

Some teammates love their chamois cream, but yall know I'm a Hello Blue CBD guy still. The consistency and texture is THE BEST for hard training days or long rides.

Shout out to everyone in Georgia who came up to say hi – it means the world to know this stuff is actually helping people.

What’s Next?

This is a test run for a new format – quick tips focused on stuff that's immediately useful. Not theory, not what the pros do, butactionable race day tools for those of us balancing racing with real life.
Hit me back and let me know:

Did this format work for you?
What specific race day challenges do you have in front of you?
Are there topics you'd like me to expand on?

Until next time – stay aggressive, sleep well, eat familiar foods, and train that supra threshold.

Let's Get It,
Brendan

Race Tips Volume 1: Quick Tips to Step Up your Game