Making Shift Happen

221. How to Develop Durability on the Bike

Listen Later

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:

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

      7. 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 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!

            ...more
            View all episodesView all episodes
            Download on the App Store
            Making Shift HappenBy Jen Kates with Shift Human Performance
            • 5
            • 5
            • 5
            • 5
            • 5

            5

            35 ratings