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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. #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 ...

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 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 lif...

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. 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.

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, 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,

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! Here's the link to the research journal publication so you can nerd-out on it: https://josr-online.biomedcentral.com/counter/pdf/10.1186/s13018-025-05847-4.pdf 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 metabolic flexibility 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. 🙋‍♀️ 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.

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.

With the snow melting and the weather cooperating more for some more riding, let's get your bike ready for some more miles! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it's ready to shred with you.🎧 Also, if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some laughs. 😉 Lastly, if you're in the Denver area and want to learn more about bike maintenance with some hands-on mechanic's clinics, then check out the COMBA Women's Program - our first one of 2025 is on May 7th! You can learn more and register HERE. I'll be teaching at these clinics throughout the season! Here are some other episodes that you should check out: 115. Flat or Clipless Pedals - Part 2 114. Flat or Clipless Pedals? 112. How to Get Started in Mountain Biking #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, May 5, 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.

Distractions obliterate your focus. By not fully-investing your attention into your work or task at hand, you are doing your brain and body a disservice. So, instead of half-assing your focus and rest, learn to set boundaries in order to limit your distractions, and your focus and health will soar! You will feel more present in all that you do. You will have more energy, and you will even become a better human along the way. Why not try to half-ass your life less? To learn more about Steve Magness, who was the inspiration for this episode, visit his site here: https://www.stevemagness.com/. I highly recommend his book, "Do Hard Things." Here are other related episodes worth checking out: 203. How to Live la Pura Vida 173. What Can You Get Out of a Morning Routine? If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you're traveling - enjoy! #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, May 5, 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.

Creatine is one of the most researched supplements in the world, and it is found to be safe and effective. However, creatine use among women is vastly under-researched (what else is new?). Recent research is including more women (which we desperately need!), and the current research is showing that women store and synthesize less creatine than males. In this episode, I explain the differences between women and men when to comes to creatine supplementation, and how dosage can be adjusted, if at all. Here's the study I referenced in this episode if you'd like to nerd-out on it with me: PMID 33800439: https://pubmed.ncbi.nlm.nih.gov/33800439/ Here are other episodes worth checking out: 161. All About Creatine and Q+A 208. The Downsides and Dangers of Supplements Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you're traveling - enjoy! #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, May 5, 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.

Despite supplements sometimes being beneficial and having a relatively low-risk profile, there are some downsides and dangers to supplements. In this episode, I share some things to look out for when it comes to supplements, as well as a couple of things you can do to keep your safety and health in check if you decide to supplement. Some things you can look for on the labels of your supplements are that the supplement company practices Good Manufacturing Practice (GMP) and you get some bonus points if they are third-party tested for accuracy and quality (this will usually cost more). Also, here are some resources for you: You can learn more here on the FDA's website if you are in the United States: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements https://examine.com/ is an excellent resource for learning more about supplements and which ones may be beneficial for you, once you speak with your qualified medical professional. Here are other episodes worth checking out: 161. All About Creatine and Q+A 31. Q+A on Collagen Protein Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you're traveling - enjoy! #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, May 5, 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.

Financial goals don’t have to be about money - they can be about other things that impact your money and investments. This also includes how you choose to invest your TIME, which is fleeting, fam. ⏰ How do you want to invest your time and energy in 2025?🤔 Here are other episodes worth checking out: 9. Do You Really Need to Walk 10k Steps Per Day? 6. Inclusivity in Mountain Biking with Brooke Goudy Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you're traveling - enjoy! #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on April 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.