Hi Reader,
​
Race season is upon us!
​
You can almost feel that collective flutter—late-night gear checks, start lists filling up, nerves kicking in, and group chats lighting up with “ready?” and “see you at the line?” messages.
​
There’s something special when everyone’s prepping for the early season races. It’s a mix of nerves and anticipation, excitement and doubt—maybe even a little drama with the weather or mud (looking at you, Mid South).
​
Racing always brings a mix of high highs and challenging moments. And do you know what nearly every athlete faces when the stakes get high?
​
Pressure. 😅

So, what do you actually do when nerves show up?
​
First, remember: pressure isn’t the enemy. It’s just a message from your body, telling you this matters. Your racing heart and increased muscle tension are not signs that your body is betraying you. Your body is simply doing what it was designed to do when something important happens.

The critical question is how your mind interprets those signals. If you view those sensations as a threat, your performance suffers. If you view them as readiness and excitement, they transform into performance fuel.
​
When high-stakes moments arrive, athletes usually fall into one of three categories: 1) They deliver a clutch performance, 2) they perform typically, or 3) they choke.
​
The goal is not an impossible standard of perfection where you never feel anxious. We simply want to shift the balance so that clutch becomes your frequent response. Clutch performances are intense, deliberate, and effortful. It includes a conscious decision to step up and deliver when everything is on the line.
​
So, how do we build this capability?
​
​There are four key ingredients to clutch performance.
​1️⃣View pressure as an exciting opportunity to demonstrate what you are capable of doing.
2️⃣Give your mind a clear, specific target to organize around.
3️⃣You must consciously decide to increase your intensity and flip the switch.
4️⃣Believe that your preparation has equipped you for this exact moment.
​
​The good news? You can build these skills through practical training strategies right now.
​👉🏻Develop a pre-performance routine until it becomes as automatic as your physical warm-up.
👉🏻Use visualization to see yourself executing your race plan, even when things get messy or challenging.
👉🏻Dial in your self-talk to stay present-focused and action-oriented.
👉🏻Most importantly, you need to practice pressure itself during your tough training sessions.
​
Pressure is simply information. It tells you that this moment matters to you. You have everything you need to develop these capabilities.
​
Read our full breakdown on the science of clutch performance on the blog 👇🏻

🎙️Join us this week on the Feisty Women’s Performance Podcast as Dr. Briana Botsford dives into the pitfalls of predatory health marketing and the myths surrounding women's sports supplements. Discover why many high-achieving women may need to prioritize rest over optimization and how to reclaim your health through evidence-based practices.

🎧 Listen now on Apple Podcasts or Spotify!​

Til next time,
Dr. A

If this newsletter was forwarded to you and you're ready to join a growing community of athletes cutting through the noise online, subscribe now to receive our monthly insights 🤩

​​​