We sat down with Lauren De Crescenzo—American pro cyclist and HPT athlete—to get the habits that actually move the needle for performance. Here's what she shared, and how you can apply it to your own training.
1. Go Slow to Go Fast
One of the biggest mistakes athletes make is riding "medium" every day. You end up mediocre across the board—not fresh enough to go hard when it matters.
Lauren's approach: on easy days, set low-power records. Make it a walk on the bike. Super chill.
Then when it's time to go hard? Go all out.
How to apply this:
Use your easy days to dial in fueling without the pressure. Lauren relies on Skratch Super High Carb Mix during long efforts—easy days are a great time to test how your body handles higher carb intake before race day.
2. Track Heart Rate in Training (Not on Race Day)
Heart rate is one of the best ways to know what's going on inside your body during training. It can tell you if you're getting sick, overtrained, or if you're not recovering properly.
Lauren tracks HR and HRV in training. When her heart rate spikes unusually high, or her HRV drops, it's a signal that something's off.
But in a race? Too much data can stress you out.
How to apply this:
Track heart rate during training to learn your zones and recovery patterns. A reliable chest strap like the COROS Heart Rate Monitor gives you accurate HR and HRV data to help you understand your body's signals. On race day, simplify: focus on speed, power, and time. Keep the mental load light.
3. Write Race Recaps
Lauren keeps a journal and writes race recaps—especially when things go wrong. It helps her identify patterns, avoid repeating mistakes, and track what's working.
The biggest lesson she's learned over the years? There is always someone better than you. No matter what level you reach.
How to apply this:
After a big race or hard training block, write down what went well and what didn't. Track your fueling, pacing, mental state, and recovery. Look for patterns.
If you bonked, ask why. Did you under-fuel? Under-hydrate? Lauren swears by Styrkr SLT07 Hydration Tablets to keep electrolytes dialed—tracking these details in your recaps helps you refine your race-day strategy.
4. Core Work Every Morning
Lauren spends an hour every morning doing activation, core, mobility, and strength work.
For most athletes, core work and strength training outside of their sport are the missing pieces. They improve stability, power transfer, and injury prevention.
How to apply this:
Start with 15-20 minutes of core work 3-4 times per week. Build from there.
And don't skip recovery nutrition. Lauren uses Kenetik Ketone Concentrate in cold bubbly water after hard training days: "The ketones act as an alternative fuel source and get me back to feeling normal so I can do it all again the next day."
Post-workout recovery fueling is just as important as the workout itself.
5. Don't Be Afraid to Eat
Lauren's rule: more carbs on the bike, more food off the bike.
"Bonking shouldn't even exist. It shouldn't be in your vocabulary."
Most athletes under-fuel—especially during long efforts. If you feel like crap, eat more. You'll probably feel way better.
How to apply this:
Aim for 60-90g of carbs per hour during endurance efforts (work up to this gradually). Use products like SiS Beta Fuel to get high-carb intake without gut distress.
Post-ride, prioritize recovery with real food or a solid recovery stack. Lauren uses Dream Shot for sleep and recovery—because recovery is where the magic happens.
Pre-Race Prep: The 4-Week Window
Lauren doesn't take supplements every day. She's strategic about timing.
Four weeks before a big event, she starts taking Thorne Beta Alanine-SR to build it in her system. Before training rides or big races, she uses SwissRX Nitric Oxide—not every day, just when it counts.
How to apply this:
Plan your supplement protocol around your training peaks and key races. Build in the things that need time (like beta alanine), and save the acute boosters (like nitric oxide) for when you need them most.
The Takeaway
Pro athletes aren't doing magic. They're just consistent with the basics: training smart, fueling properly, recovering intentionally, and learning from every session.
You can do the same.
