Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.
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Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.
223. How Busy Cyclists Can Adapt Training When Life Gets Messy
Making Shift Happen
2 months ago
223. How Busy Cyclists Can Adapt Training When Life Gets Messy
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!
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Making Shift Happen
Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food - because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen.
