The basics aren't flashy, but they're what Dennis believes hold the magic. Here's a look inside how a 10-time national champion thinks about identity, training, and the fuel that keeps him going.
Background
These days, the biggest part of my identity is being a dad. Everything else — athlete, Marine, speaker, executive coach — sits on top of that. For a long time, I tied my identity to what I did: the uniform, the results, the outcomes. But over time, especially after everything I've been through, I've learned that identity has to be broader than performance. I'm still deeply driven, but now it's anchored in who I am for my family, my community, and my journey.
My idea of resilience has completely changed. I used to think it was about pushing harder, ignoring pain, and just grinding through. That worked — until it didn't. Now I see resilience as something much more sustainable. It's being honest about where you are, taking care of yourself, and still showing up with intention. It's less about toughness and more about awareness and consistency. I talk a lot about this in my TEDx talk. Check it out here: Dennis's TEDx Talk. Then if you like it, give me a follow on Social Media and LinkedIn. :)
So many have noticed the HPT athletes get to wear the blue and neon The Feed Helmet. No surprise there. And I am psyched to wear it in my time trials. But what some noticed is that in my Road Races, I wear a Red helmet with The Feed logo! What! Blasphemy! But being in a specific color helmet in paracycling is required by the UCI and it delineates our classification. Each color represents a different sport class, based on how an athlete's impairment affects performance. Since multiple classes often race together, the helmet color lets officials instantly know who's in which category. It's how the race stays fair and accurate, even when everyone is on the same course. But when you are on the world stage, wearing a helmet of a specific color showing the world what people with YOUR similar disability are capable of, it's a reminder that the work matters, the details matter, and that you've earned the right to be there.
Performance
From the outside, it probably looks like big results and big moments. But day-to-day, it's actually pretty simple. It's structure, discipline, and consistency. I block my day carefully — family first in the morning, then I clear the space mentally and physically so I can train with full focus. When it's time to train, it's 100% in. No distractions.
A lot of it comes down to what I call "the brilliance in the basics." It's not the flashy sessions that make the difference — it's the consistent execution of the fundamentals over time. Sleep, nutrition, recovery, and showing up when you don't feel like it.
My training has evolved a lot over the years. Earlier on, I relied heavily on intensity and pushing limits. At first, my body couldn't handle a lot of training — maybe an hour a few times per week. And over the years, with getting really good at the basics and having the right nutrition, I have been able to build into longer sessions. It's also much more intentional. I listen to my body more, I recover better, and I understand that long-term performance comes from stacking good days, not forcing great ones.
Fueling
Fueling is a big part of my consistency. A normal training day starts with something simple and balanced — usually carbs and protein to get going. On training days, I like oats and add in a scoop of protein powder. I like BPN's Whey protein for this, and they are a Veteran-Owned company! I usually train mid-morning, so I don't eat too much, but make sure I am fueling my rides. I am no spring chicken, so I take The Feed Foundations, Swiss RX Nitric Oxide Pro, and Optygen HP. During training, I'm very intentional about staying fueled. I am a huge Skratch Labs fan and use their Hydration mix and a scoop of the Skratch Labs Super High-Carb or The Feed Lab High-Carb mix. That usually gets me through my workouts. If I have a longer ride, I like to add in a bit of protein during the ride with a Styrkr Bar+.
After training, recovery nutrition is really the magic bullet. That's where you set up the next session. And mine is — wait, you thought I was going to tell you?! But I do really love the Enervit Magic Cherry (it's almost like my legs completely reset when I take it) and Skratch recovery. Then I make sure to have a protein shake in the afternoon to top up. The rest of the day is built around real food, meals with my family, and keeping things sustainable. I'm not trying to be perfect — I'm trying to be consistent. I also hydrate constantly with Mortal or Skratch everyday.
At bedtime, I take Pillar Triple Magnesium, Swiss RX Daily Recovery and Immunity Defense — because I'm a high mileage vehicle, so I need the anti-inflammatories of the Daily Recovery, and I have kids who like to bring home germs from elementary school. I have no problems falling asleep and Pillar is an incredible aid in helping me stay asleep.
During Nationals weekend, fueling was about execution, just like anything else. I do everything the same as I do in training. I made sure I was topped off with carbs and protein before the race, stayed on top of hydration, and kept things simple and repeatable. On race day, you don't want to be thinking — you want to trust that everything is already handled. And as we preach: NOTHING NEW ON RACE DAY!
The only additions for race days: I make sure to stay on top of hydration with Mortal Hydration or Skratch, and pre-Time Trial I used Nomio in place of Maurten Bi-Carb. During road races, I keep a bottle of 80 grams of carbs — my races only last around an hour, so it's more like a crit. Then I took my normal recovery of Magic Cherry, Skratch recovery, and a bit later some protein. I was off to the airport, where I may or may not have celebrated two Stars and Stripes jerseys and my 10th national championship win with an adult bevy. But then it was Pillar before bed, and off to training the next day!
