Post-Race Processing: The 24-Hour Rule and Debrief

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// TOPICS COVERED

(0:00:53) How to Review Your Training Year (Signs You’re Improving)

(0:10:25) Low Energy Availability & Working With a Dietitian

(0:13:19) What Happens When You Increase Carbs (Performance, Mood, Sleep)

(0:19:24) Haley’s Breakthrough at Africa’s Migration Gravel Race

(0:40:58) Bouncing Back From a Bad Race: The 24-Hour Rule & Debriefing

(0:49:19) Managing Expectations and Setting Process vs. Outcome Goals

(0:55:25) Haley’s Honest Look Back on a Challenging Season

(1:05:38) Haley’s Advice on Trying New Cycling Disciplines

(1:10:03) After High Carb, What’s the Next Big Performance Boost?

Olympian Haley Smith joins Coach Jonathan to break down how to tell if your training is actually working—from mood and sleep to power trends, fueling, and race execution. Using Haley’s season (Cape Epic, Migration, SBT GRVL) as a case study, we cover a practical year-in-review framework, RED-S/low energy availability lessons, and the mindset tools (journaling, debriefs, “24-hour rule”) that keep progress moving. Perfect for your end-of-season audit.

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