Winter is coming... and with it, the temptation to trade your saddle for a couch. In this episode, Coach Jen Kates shares how mountain bikers and gravel cyclists can maintain (and even build) bike fitness through the colder months - without burning-out or losing motivation.
Learn how to balance smart strength training, targeted rides, and mindset shifts that help you stay consistent all season long. Plus, get the scoop on our #ShredStrong program, kicking off the winter phase on January 5th - the ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with here here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk
What You’ll Learn:


How much cycling volume you really need to maintain fitness this winter
The best strength training strategies for cyclists in the off-season
Why less riding doesn’t mean losing progress
Simple ways to boost motivation and avoid burnout
How #ShredStrong and 1:1 coaching helps you train smarter, not harder

Check out these other relevant episodes:

230. Strength Training for Pain-Free Knees
226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
219. MTB Gains: Strength Training Secrets with a PT Who Rides 

Research referenced in this episode:

PMID 2314932: https://pubmed.ncbi.nlm.nih.gov/23914932/ (Note: Research shows that adding strength/resistance training to endurance training can improve endurance outcomes for cyclists, not necessarily that you need to reduce endurance training miles/volume by 30%.)

#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Winter cycle in January! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve.
You’ll learn:


Why knee pain shows up for cyclists and what real causes are (it's not just your saddle height)
How isometric wall-sits and other iso exercises reduce knee/tendon pain and build resilience (evidence included)
How to structure your off-season strength and mobility plan for pain-free knees next season
Why the upcoming #ShredStrong program (starts Nov 3rd - details below!) is the best way to build the strength system your knees demand

Check out these other relevant episodes:

This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides 
155. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

Research referenced in this episode:

PMID 31033611 
DOI: 10.2147/OAJSM.S136653

#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Fall cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

If you’ve ever felt that familiar low back pain mid-ride, you’re not alone... but it doesn’t have to be that way. In this episode of Making Shift Happen, Coach Jen breaks down the real reasons your low back hurts on the bike and the proven strength and mobility strategies to fix it, for good.
You’ll learn:✅ The top causes of cycling-related low back pain✅ Simple strength moves to build a more resilient spine✅ Why glutes, hips, and thoracic mobility matter✅ How off-season strength training can keep you pain-free next season
Check out these other episodes:

This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides 
155. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Fall cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Ever wonder why your legs suddenly feel like molten lava halfway through a long climb? 😅 You can thank your lactate threshold for that.
In this week’s episode, I’m breaking down lactate threshold training simply, with no science degree required. You’ll learn what it actually is, how to estimate it using simple field tests (even without fancy gear!), and how to use it to train smarter this off-season.
Plus, I’ll share four go-to workouts you can plug into your week to build fatigue resistance, endurance, and on-bike strength, so you can ride longer, recover faster, and crush next season with confidence.
Here’s what you’ll learn:🔥 What lactate threshold actually means (and why it matters for gravel + MTB cyclists)🚴‍♀️ How to estimate your threshold without a fancy lab or power meter💪 Four key workouts to boost endurance and fatigue resistance🏋️‍♀️ Why off-season strength training makes all of this even more effective
Check out these other episodes:

226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
225. Why Gravel + MTB Ride Wreck You (and How to Recover Smarter)
219. MTB Gains: Strength Training Secrets with a PT Who Rides

#ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Fall cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Join me in this episode as I dive into the inspiring journey of Hannah Reese, the visionary founder of Flow Formulas. Discover how Hannah transformed her personal challenges with food allergies into a thriving business that revolutionizes sports nutrition.
In this episode, Hannah shares her passion for cycling, the pivotal moments that led to the creation of Flow Formulas, and her commitment to sustainability and inclusivity. Whether you're an endurance athlete or simply curious about innovative entrepreneurship, this episode offers insights and motivation to fuel your own success. Tune in and be inspired by Hannah's story and how Flow Formulas can help you find your energy flow!
👉 Check out Flow Formulas' website: https://flowformulas.com/. Use code JEN15 to save some money on your orders (plus, all money raised goes back to the Colorado Mountain Bike Organization to support local trails).
👉 Tap here to follow Flow Formulas on Instagram.
Check out these other episodes:

176. How to Fuel Effectively on Race Day
219. MTB Gains: Strength Training Secrets with a PT Who Rides
156. How to Master Hydration

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Fall is here, the days are shorter, and your rides might be winding down - but your fitness doesn’t have to! In this episode, I’m talking about why the off-season is the perfect time to start strength training for mountain bikers and gravel cyclists.
Here’s what you’ll learn:✨ Why Fall + Winter are prime time for gym gains✨ The biggest myths about strength training for cyclists (and the truth)✨ Simple ways to start lifting without overwhelm✨ How strength training makes you more durable, powerful, and faster on the bike
Think of this as your off-season advantage - a way to turn downtime into your best riding season yet.
And if you want the guesswork taken out? My #ShredStrong strength training program starts November 3rd and gives you the exact workouts you need to get stronger without feeling overwhelmed.
👉 Tap here to join: shifthumanperformance.com/shredstrong
Check out these related episodes + references:

221. How to Develop Durability on the Bike
219. MTB Gains: Strength Training Secrets with a PT Who Rides
191. How to Create a Strength Workout
Research referenced in this episode: https://pubmed.ncbi.nlm.nih.gov/24862305/

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we're starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Gravel and mountain bike riders - do you ever wonder why your rides may wreck you? This episode is for you. I'm unpacking what happens to your body when you leave smooth roads behind and enter the world of rocks, roots, vibration, and uneven terrain.
I dive deep into:

Why gravel/singletrack eats up more energy (vibration, rolling resistance, micro-muscle work)
What strength & stability you need (core, grip, posture) to ride harder and recover quicker
How to adapt your training and recovery so you don’t end up beat, broken, or burnt out
Nutrition tips to fuel the rough: protein, electrolytes, and enough carbs
Gear & technique hacks: tires, posture, line choice, letting the bike do some of the work

Studies referenced if you want to nerd-out:• “Effects of vibration on efficiency in off-road cyclists” (PMID 33948546)• “Strength Training Improves Performance and Pedaling Characteristics in Elite Cyclists” (PMID 24862305)• “Optimizing strength training for running and cycling endurance performance” (PMID 23914932)
If you ride gravel or mountain bike, or you want to get into it without paying the price in soreness and fatigue, then this is the episode to guide your next few weeks of training.
Check out these related episodes:

221. How to Develop Durability on the Bike
224. How to Finally Stop Bonking Mid-Ride

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists - you can join any time you want, but we're starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

Bonking isn’t just annoying - it limits your performance, enjoyment, and confidence. Get this right, and you’ll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins.
Episode highlights:


WHY bonking happens. Spoiler: it’s not just being tired, it’s literally running out of glycogen (your “gas tank”).
The 4-step bonk-proof plan: Fuel Pre-Ride → Fuel During → Hydrate → Train Smart.
Science-backed fueling guidelines (ACSM + peer-reviewed research).
Strength training as your secret weapon - it's proven to improve performance and delay fatigue in cyclists.
Realistic, actionable tips... no complicated math or lofty expectations.
Your next step: apply to work with me in my 1:1 Peak Performance Program to unlock power, endurance, and confidence on + off the bike - application link is here.

Check out these related episodes:

221. How to Develop Durability on the Bike
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
172. What is Your Sweat Rate?

#ShredStrong: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists - you can join any time you want, but we're starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

Life doesn’t always follow your training plan, and that’s okay. In this episode, I’ll teach you how to pivot your strength and cycling workouts when work, family, or stress throw curveballs. You’ll learn my “3 R Framework” (Reduce, Replace, Reschedule) so you can stay consistent, avoid burnout, and actually build resilience as a busy professional who loves to ride.
We’ll cover:


Why adaptable training beats rigid plans for long-term success
How to pivot when you’re short on time, energy, or equipment
The mindset shift that separates thriving athletes from frustrated ones
Actionable steps to create your own adaptable training toolkit

Whether you’re balancing a demanding career or just navigating life’s chaos, this episode will help you train smarter, stay consistent, and feel empowered.
📚 Research References (updated since recording this episode, so the names mentioned may not match the references below):


For flexible/auto-regulated programming (vs. rigid): McNamara JM, Stearne DJ. Flexible non-linear periodization compared with a traditional training model in strength training. J Strength Cond Res. 2010;24(1):17–22. PMID: 20042923. This RCT shows a flexible (athlete-choice) approach can produce equal or better strength gains than a fixed plan, which is useful evidence for adapting training when life gets busy.
For cutting volume while keeping intensity to maintain or improve performance:

Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 2007;39(8):1358–65. PMID: 17762369. Best outcomes occurred when volume was reduced ~41–60% while maintaining intensity and frequency. PubMed
Shepley B et al. Physiological effects of tapering in highly trained athletes. J Appl Physiol. 1992;72(2):706–11. PMID: 1559951. A 7-day high-intensity/low-volume taper improved performance vs. other tapers.
Spiering, Barry A., et al. “Maintaining Physical Performance.” Journal of Strength and Conditioning Research, vol. Publish Ahead of Print, no. 5, 24 Feb. 2021, https://doi.org/10.1519/jsc.0000000000003964.



Check out these related episodes:

219. MTB Gains: Strength Training Secrets with a PT Who Rides
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong: Our Next Cycle Starts on Monday, September 1, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

You’ve seen HRV pop up on your stats screen. Now, meet your new secret weapon. In this episode, I break down what Heart Rate Variability (HRV) really means, why it’s the ultimate gauge of balance between “fight or flight” and “Netflix & chill,” and how it matters for mountain bikers and gravel cyclists.


Learn how HRV trends can reveal overtraining, readiness, or even illness.
Hear about a real mountain biking study where HRV stayed low after a 3-day race.
Understand the link between HRV and aerobic fitness gains.
Discover simple, accessible strategies to boost HRV, such as breath work, bedtime routines, recovery rest days, and smart training tweaks.
Use HRV not as a judgment, but as a powerful tool to optimize performance.

Research links used for this episode:

https://pubmed.ncbi.nlm.nih.gov/36593493/
https://magazinebike.com/2025/05/06/heart-rate-variability-training-hrv/?utm_source=chatgpt.com
https://www.mdpi.com/1660-4601/18/14/7636

Check out these related episodes:

221. How to Develop Durability on the Bike
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong: Our Next Cycle Starts on Monday, September 1, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Learn more about the program and sign-up HERE! 
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

Durability isn’t just about going the distance - it’s about how well you hold up during it.
In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury.
We cover:


What durability really means (and why it matters)
How to use strength training to improve fatigue resistance
Mental strategies to push through tough moments
Nutrition and sleep tips to support long-term gains
Why consistency trumps hero workouts every time

🧠 Research References:


Mujika, I. (2021). “The Durability Concept in Endurance Sports.” Sports Medicine. https://doi.org/10.1007/s40279-021-01489-0
Rønnestad, B. R., & Mujika, I. (2014). Strength training improves endurance performance. Scand J Med Sci Sports. https://doi.org/10.1111/sms.12104
Martin, K., et al. (2022). Mental fatigue and endurance performance. JASP. https://doi.org/10.1080/10413200.2022.2066892
Stellingwerff, T., et al. (2020). Nutritional strategies to optimize training adaptation. Nutrients. https://doi.org/10.3390/nu12051352
Fullagar, H. H. K., et al. (2020). Sleep and athletic performance. Sleep Health. https://doi.org/10.1016/j.sleh.2019.09.002
Jones, T. W., et al. (2023). Training load and injury risk. Int J Sports Physiol Perform. https://doi.org/10.1123/ijspp.2022-0290

To learn more about strength training, check out these episodes:

214. What to Eat Before Bike Rides
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
197. The Surprising Side Effect of Strength Training
170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, September 1, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself...

Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists.
You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an experienced racer, this episode will help you train smarter, not just harder.
✅ What You’ll Learn:


What VO₂max really is (and what it isn’t)
Why lactate threshold and FTP are better performance predictors
The science behind durability and how to train it
How strength training improves cycling economy and fatigue resistance

🧠 Research References:


Joyner & Coyle (2008). Endurance exercise performance: the physiology of champions. https://doi.org/10.1152/physrev.00047.2007
Faude et al. (2009). Lactate threshold concepts: how valid are they? https://doi.org/10.1007/s00421-009-1293-x
Maunder et al. (2021). Durability in endurance training: from theory to practice. https://doi.org/10.1136/bjsports-2021-104098
Rønnestad & Mujika (2014). Optimizing strength training for running and cycling endurance performance: A review. https://doi.org/10.1519/JSC.0000000000000409

To learn more about strength training, check out these episodes:

197. The Surprising Side Effect of Strength Training
191. How to Create a Strength Workout
170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, August 4, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
#Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025!
WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adv...

What if strength training could actually make you a better—and more durable—mountain biker?
In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the bike, how to make it work even if you hate the gym, and what to prioritize if you’re short on time. Whether you’re chasing podiums or just want to ride pain-free longer, this one’s for you.
To learn more about Jessie or to follow her, check out these links here:

Website: https://www.chainreactionpt.com/
Instagram: https://www.instagram.com/chainreactionpt
YouTube: https://www.youtube.com/@chainreactionPT

To learn more about strength training, check out these episodes:

197. The Surprising Side Effect of Strength Training
191. How to Create a Strength Workout
170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
#Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025!
WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.

Feeling stuck in the “intermediate” zone with your MTB skills on the trails? Do you want to ride more confidently, tackle tougher features, or maybe (finally!) try racing?
This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm. 🙌 I’m breaking it down into just 5 powerful shifts that can help you ride stronger, smarter, and more boldly on the bike. Let's help you progress from an intermediate to and advanced rider!
PLUS: I’m sharing all the details about the VNTRbirds Rider to Racer program that starts Monday, June 23rd—your step-by-step guide to going from weekend rider ➡️ confident racer. You can learn more and register here: https://www.eventcreate.com/e/rider-to-racer-program-summ


Scholarships available
Registration closes SOON!

To learn more about mindset or racing, check out these episodes:

Episode 30. Race to Finish Mentality
Episode 62. How do I Use Visualization?
Episode 61. How do You Overcome Fear After a Crash? 

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
#Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025!
WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions,

Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼
If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even just injury or reduced training), then you’re in for a treat.
I’m breaking down the latest 2025 meta-analysis that’s all about this. Grab your shaker bottle—and let’s make shift happen!
To learn more about nutrition tips for cyclists, check out these episodes:

167. Using Protein as a Recovery Tool
49. Four Ways to Eat More Protein
4. How Much Protein Should I Eat and Why?

#Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025!
WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together!
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

Today, we’re diving into something everyone is talking about without even realizing it… but few actually understand: metabolic flexibility.
Think of it as your body’s ability to shift gears efficiently, burning fat when it makes sense, using carbs when it’s time to perform, and doing it all without crashing or constantly needing a snack.
If you’ve ever hit a wall in your workouts, struggled with energy crashes, or felt like your “clean eating” isn’t working anymore, then this episode is for you. Let’s make shift happen.
To learn more about nutrition tips for cyclists, check out these episodes:

106. Why Zone 2 Endurance is Crucial in Your Training
109. Q+A on Zone 2 Endurance

#Fit + Fed to Shred Interest List - Starts June 9, 2025!
Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together!
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

Knowing how to fuel for early morning training can help you maintain performance and power on and off the bike and in and out of the gym. It can also help you learn how to recover properly since you aren't under-fueling before harder training efforts. Give this episode a listen to learn about the 3 things you can focus on when time is crunched in the morning before your bike rides and/or training.
To learn more about nutrition tips for cyclists, check out these episodes:

Part 1: How to Fuel Before Bike Rides
Part 2: How to Fuel During Bike Rides
Part 3: How to Fuel After Bike Rides

#Fit + Fed to Shred Interest List - Start June 9, 2025!
Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together!
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, June 2, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

We talk a lot about what to eat before, during, and after your bikes rides… but we don’t talk enough about what NOT to eat before bike rides.💩😳
Give this episode a listen to make sure that you’re eating the RIGHT things before your bike rides - and avoiding the things that may leave you running for la toilette!😉
To learn more about nutrition tips for cyclists, check out these episodes:

Part 1: How to Fuel Before Bike Rides
Part 2: How to Fuel During Bike Rides
Part 3: How to Fuel After Bike Rides

#Fit + Fed to Shred Interest List - Start June 9, 2025!
Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together!
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, June 2, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.

As riding season ramps up, mountain bikers and gravel cyclists need to rethink their nutrition. Learn how to fuel longer rides, recover better, and keep energy steady with smart seasonal strategies with these nutrition tips for cyclists. 
Also, if you're you feeling fatigued, having difficulty sleeping, and getting moody AF? Those could be signs that you're not fueling enough for the added hours in the saddle. Give this episode a listen to make sure you are fueling enough - and effectively - for your increased riding this season! 🙌

To learn more about nutrition tips for cyclists, check out these episodes:

Part 1: How to Fuel Before Bike Rides
Part 2: How to Fuel During Bike Rides
Part 3: How to Fuel After Bike Rides
74. Are You Overtraining? 
116. How to Lose Body Fat Without Sacrificing Performance

Total Daily Energy Expenditure (TDEE) Calculators I share in this episode include:

Precision Nutrition Calculator: https://www.precisionnutrition.com/nutrition-calculator
TDDE Calculator: https://tdeecalculator.net/

#Fit + Fed to Shred Interest List - Start June 9, 2025!
Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together!
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, June 2, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me.

So, you’ve decided you’re ready to change - that’s awesome! But are you WILLING to make the change? (It’ll get uncomfortable and not many people love to be uncomfortable.) Are you ABLE to make the change? Or do you need a little support from someone - like a coach - to make it happen?🤔
Give this episode a listen to learn how your readiness, willingness, and ability come into play when it comes to making lasting change in your life.🙌
Here are some other episodes that you should check out:

88. How to Change Your Environment for Your Success
210. Stop Half-Assing Your Life
209. Creatine and Women

#Fit + Fed to Shred Waitlist - Start June 9, 2025!
Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you:

Learn how to fuel yourself effectively in your day-to-day life.
Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside!
Learn how and when to eat more or less food, and what foods are best for active people like you!
Become a meal prepping pro, without spending hours in the kitchen.
Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all.
Regular video chats with the group to build community and learn from one another!

Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together!
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, June 2, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! 

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋‍♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.