11d • 👋 General discussion
Synergy Magic Newsletter UM Edition ✨
ULTRAMAN RACE WEEK IS HERE 💃
There’s a shift that happens in race week. Everything slows down a little. Not physically… mentally.
You stop chasing fitness and start protecting it.
You start noticing how much your systems are doing for you.
You start questioning every decision, but nothing can change.
It's a huge mental toll. Consistency is built through repetition, not intensity. So we all must be consistently kind to ourselves this week, too.
ATHLETE HIGHLIGHTS
our Synergy UltraWoman!!!
Not one missed session.
NOT ONE.
Police officer. Family. Teenagers. Full life.
This is what happens when structure is applied consistently over time.
Time Management × Habit Formation = Consistency
You’re watching that play out exactly as it’s meant to. I am so ridiculously proud of you! You have taken the system that Synergy stands for and allowed me to implement it into your life! This queen is ready! But is UM ready for her?
Queen of Kona 👑
Team Captain this week.
This role carries a different kind of responsibility.
You’re thinking beyond yourself. Monitoring, supporting, adapting in real time.
It’s a load that doesn’t show up on a training plan.
And she’s stepped into it fully.
I can't wait to see her thrive in a coach role, as I know she us more than ready for this level of responsibility.
Nutrition Corner 🌱
ENERGY DRINKS ☕⚡
“Is this Synergy magic or is it just caffeine?”
Fair question… and honestly, a bit of both ✨
Energy drinks aren’t fuel.
They don’t replace carbohydrate intake or hydration.
What they can do is act as a performance aid when used deliberately.
Caffeine reduces perceived effort, increases alertness, and can improve endurance performance, particularly as fatigue builds (Grgic et al., 2020; Guest et al., 2021).
For ultra-endurance athletes, that mental lift late in a session or race can be valuable.
Used well, it’s controlled, timed, and layered on top of solid fuelling.
Used poorly, it becomes a substitute for things that actually drive performance.
So no, not magic on its own.
But inside a system that’s already working…
that’s where the Synergy magic starts to show up.
PERFORMANCE EDGE 🎧
A little perspective shift for race week:
Music isn’t just a vibe. It’s a tool.
There’s consistent evidence showing music can improve endurance performance by lowering perceived exertion, improving mood, and helping regulate pacing (Terry et al., 2020).
And here’s the interesting part…
Higher tempo music tends to have a stronger effect.
Faster beats can increase movement efficiency and help maintain rhythm, especially during sustained efforts (Karageorghis et al., 2021).
In simple terms, your brain starts syncing effort with sound.
That’s why the right playlist at the right moment can completely shift how a session or race feels.
It’s subtle. But powerful.
FINAL THOUGHTS
Race week reflects your habits.
If your systems are steady, this week feels controlled.
If they’re not, everything feels louder.
You don’t need anything new right now.
You need trust in what you’ve already built.
WATCH ALONG 🎥
You can follow the race live on the 515 Ultra Podcast YouTube livestream.
One of the best ways to see how these races actually unfold in real time.
Big week.
Stay composed. Stay steady.
Let’s execute.
Erica. X.
REFERENCES:
Grgic, J., Grgic, I., Pickering, C., Schoenfeld, B. J., Bishop, D. J., & Pedisic, Z. (2020). Wake up and smell the coffee: Caffeine supplementation and exercise performance—An umbrella review of 21 meta-analyses. British Journal of Sports Medicine, 54(11), 681–688. https://doi.org/10.1136/bjsports-2018-100278�
Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., & Stout, J. R. (2021). International society of sports nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4�
Terry, P. C., Karageorghis, C. I., Curran, M. L., Martin, O. V., & Parsons-Smith, R. L. (2020). Effects of music in exercise and sport: A meta-analytic review. Psychological Bulletin, 146(2), 91–117. https://doi.org/10.1037/bul0000216�
Karageorghis, C. I., Jones, L., & Low, D. C. (2021). Relationship between exercise heart rate and music tempo preference. Research Quarterly for Exercise and Sport, 92(3), 456–468. https://doi.org/10.1080/02701367.2020.1745680�
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Synergy Magic Newsletter UM Edition ✨
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