Making Shift Happen

223. How Busy Cyclists Can Adapt Training When Life Gets Messy

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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):

    1. 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.
    2. For cutting volume while keeping intensity to maintain or improve performance:
      1. 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
      2. 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.
      3. 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.

        4. 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?

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          Making Shift HappenBy Jen Kates with Shift Human Performance
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