Notes For Athletes, A Platform For Performamce

Mindset & Planning

• Easy days should be easy—no ego, only intention.

• Plan everything the day before. Organization leads to execution.

• Each day is about being the best you can be tomorrow.

• Be your own CEO. Every athlete is different—own your decisions.

• Principles > Methods. Your “why” guides your “how.”

• Play the game. Engage fully. Show up. Lean in.

Training & Performance

• Gym Strength: prioritize load and specificity over reps and duration.

• Training plan: Prioritize completion of volume and placement over intensity.

• Every day is a recovery day. Recovery isn’t just rest—it’s how you move, eat, think, sleep.

• Recovery through easy sessions. Truly make them easy and personal. Ask: How do I feel?

• Bike skills + swim technique + run efficiency = foundational building blocks

• The impact of flow and rehab work is real

Monitoring & Awareness

Know your fatigue signs:

• Stairs feel harder

• Trouble concentrating

• Soreness in muscles or bones

• Mood shifts / reduced social engagement

• Basic tasks feel overwhelming

• You shorten stories you usually enjoy telling

• Low motivation for hygiene, meals, routines

• If work/ school feels hard to comprehend → Brain fog

Nutrition & Hydration

• Learn your hydration and fueling needs.

• Know what your body needs. Nutrition is personal. Keep it simple

Coaching & Community

• A coach can change everything

• The best coaches lead by example and interact deeply.

• Different athletes = different success paths. There’s no one way. Learn from all.

• Work through fears. Reignite fun. Grow past discomfort.