Making Shift Happen

We all make mistakes in our training - but we need to use them as learning experiences. In this episode, I outline 9 of the biggest training mistakes I see cyclists make. I also discuss what to do instead and how to correct many of these mistakes. Be sure to check out the episodes below for more info. Also, join my #ShredStrong program that starts on January 6th! Joining #ShredStrong is an excellent way to avoid making training mistakes. (wink, wink)

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

Here are the episodes I mention in this episode that are worth checking out:

170. 7 Things to do to Reduce Soreness from Biking + Strength Training

106. Why Zone 2 Training is Crucial in Your Training

74. Are You Overtraining? 

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on January 6, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $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.

Burnout happens gradually, not overnight. You can feel burnout in your work, training, and life in a variety of different ways. In this episode, I talk about the signs of burnout, because being aware of what's going on is the first step. Lastly, I cover some initial steps you can take to help manage the burnout and get you feeling a bit better.

If you want a copy of my FREE workout guide to help you manage any stress and feel better, then get it here. It can help you put together some workouts on-the-fly if you're traveling this holiday season - enjoy!

Here are some other related episodes to listen to:

174. What if You're Not Motivated to Workout or Ride?

74. Are You Overtraining? 

77. How to Modify Training When Highly Stressed

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.

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on January 6, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $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).

Strength workouts don't have to be elusive or confusing! In this episode, I outline the steps you can take to create a strength workout simply and efficiently on your own. If you want a copy of my FREE workout guide, then sign up here (I promise I won't spam ya or sell your info - there is a special place in hell for people who do that).

As I mentioned in my last episode (check out episode 190 here!), here are two workouts that I created for the Women's MTB Network that you can use any time: https://womensmtbnetwork.com/offseason-mtb-workouts/. There will be more content coming out in the coming months with the Women's MTB Network, so be sure to stay tuned!

Here are some other episodes about strength workouts to listen to:

154. 5 Steps to Start Your New Workout Routine

162. What to do if You Struggle to Maintain Strength While Biking

7. Is Strength Training Important for Cyclists? 

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.

#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on January 6, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists. but you can always join any time you want! It includes 3 strength workouts and an intervals session every week, all of which easily fit into biking season. Plus, you get a comprehensive mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video. Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!

All of this is only $49 a month, or $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).

The off-season is a great time to work on your strength and power (but I also argue that ALL year is the best time to work on it!). In this episode, I share a couple of mountain bike workouts that you can do in the off-season if the trails aren't accessible to you because of weather or whatever reason.

Check out my blog and the two workouts I share with Women's MTB Network here: https://womensmtbnetwork.com/offseason-mtb-workouts/. That link also included demo videos so you can see how to do the exercises, so check it out! A million thanks to the Women's MTB Network for letting me be a part of their magical community. Be sure to join the Women's MTB Network for their monthly newsletter and all of the amazing work they do to expand opportunities for women in mountain biking.

Here are some other episodes about strength training and off-season training to check out:

162. What to do if You Struggle to Maintain Strength While Biking

143. Fact or Fiction: Interference Effect Between Strength and Endurance Workouts

7. Is Strength Training Important for Cyclists? 

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

It's Election Day in the United States, which will inevitably turn into election WEEK until the results are tallied. How are you caring for yourself? De-stressor tips and methods can help you manage acute stress with greater ease.

Listen in to learn about a grounding method and a breathwork technique that can help you manage your stress this week, or any week. These methods can act as de-stressors for you any time you need to lean on them.

Here are some other episodes about stress management to check out:

77. How to Modify Training When Highly Stressed

36. What are Your Non-Negotiables to Handle Stress?

35. 10 Ways to Handle Stressful Weeks

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Motivation can feel fleeting this time of year. The darker mornings, the colder temps, and the shorter days with sunlight. Who the hell wants to workout when it is o'dark thirty? (Former military folks, you know what is up! 😆) Motivation is a tough thing to conjure in order to keep your progress going.

In this episode, I recap a few of the things you can do to inspire motivation, but there is ONE thing that you can do to help spark that fire under your arse!

Here are some other episodes about motivation to check out:

145. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD

174. What if You're Not Motivated to Workout or Ride? 

139. Using Seasonality to Your Advantage with Kate Solovieva

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

October is breast cancer awareness month, and Stephanie Villavicencio joins me for this episode. Steph is the Founder and Executive Director of Tits Deep for Breast Cancer, a Colorado-based non-profit organization supporting young women seeking breast cancer treatment.

Tits Deep For Breast Cancer is on a mission to spread breast cancer awareness, advocate, educate, and provide outreach to young women on the importance of breast health. They fundraise for women without access to early detection treatment as well as support young women currently in breast cancer treatment.

Accessibility to healthcare is needed. 1 in 8 women will be diagnosed with breast cancer in their lifetime - this is a sobering fact that many of you face, so let's talk about it!

Please be sure to follow Tits Deep for Breast Cancer so you can stay informed about there events and fundraising efforts. Here's how:

Learn more about Tits Deep for Breast Cancer, donate to their efforts, or support them any way you are able to here (check out their amazing apparel!): https://www.titsdeepforbreastcancer.com/

Follow them on Instagram here: https://www.instagram.com/titsdeepforbreastcancer 

Follow Chest High (the sisterbrand of Tits Deep for surfers) on Instagram here: https://www.instagram.com/chesthighco

Here are some other episodes to check out:

111. 3 Ways to Prevent Death + Disease

154. 5 Ways to Start Your New Workout Routine

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Roam Fest is the world's first and largest bike festival for women and femmes. It's called a festival but it feels more like a party, where you can arrive solo but you end up making friends. The vibes are high, the inclusiveness is stellar, and the atmosphere is so welcoming and full of love. Plus, there are BIKES!

Lastly, it's held in Fruita, Colorado, which is a beautiful desert. There are a variety of trails to choose from, all catering to any skill level.

There are not only the event vendors, but there is a chance to demo mountain bikes (including e-bikes), and you get a dinner included every night.

I cannot recommend Roam Fest enough. In this episode, I talk alllll about why you should go to the next one in 2025 (it's slated for September 19-21). I hope to see you there!

Learn more about Roam Fest and get on their email list here: https://www.roamfest.com/. You can also apply to volunteer or be a Ride Guide if you want to give back.

Here are some other episodes about attending an event to check out:

178. How to Manage Race or Event Stress

171. Should You Race or Join a Bike Event? 

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Hurricane Helene has left many of my friends in western North Carolina experiencing extreme physical and emotional loss that’s on an unimaginable scale. It still feels like many of them are living a real life nightmare as they dig themselves out from this mess. Listen to this episode to learn how you can help, as well as what’s REALLY going on there and with the government response to this disaster. Stop listening to the lies, and let’s start being there for our fellow humans, neighbors, and Americans.

Please, fam, if you’re able to donate any of your time, money, or energy to help the people of western North Carolina, I’d be forever grateful. 🙏 I will be donating a portion of my Shred Strong subscriptions to support the relief efforts in North Carolina. 

Here are the links I mention in this episode:

Update from Roy Cooper, Governor of North Carolina: read the facts here.

If you were impacted by the storm and want to learn how to make claims against your insurance or how to seek volunteer assistance from your neighbors or local organizations helping with the recovery, please refer to the North Carolina Department of Insurance here (even if you do not have insurance!).

Donate to the official North Carolina state's recovery fund here.

Donate to Brother Wolf Animal Rescue here.

If you are a local, please volunteer your time and energy in NC here.

Here are some episodes about stress to check out:

35. 10 Ways to Handle Stressful Weeks

77. How to Modify Training When Highly Stressed

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).

Race or event reflections are key in growing and learning from the experience, which can only make the next event or race even better! By following these simple steps (and using my bonus tip at the end of the episode), you will walk away from your race or event empowered for the next one.

Here are some other episodes to check out:

64. How to Have a Growth vs Fixed Mindset

178. How to Manage Race or Event Stress

171. Should You Race or Join a Bike Event? 

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.

#ShredStrong Starts a New Cycle Every Month - A New Cycle Starts Every Month!

#ShredStrong may have started, but you can always join any time you want! it is my signature year-round strength and conditioning program specifically for mountain bikers. It includes 3 strength workouts and an intervals session per week that easily fit into biking season, plus a mobility plan to help you relax and stabilize those biking muscles of yours. You also get coaching feedback and guidance from me on your movement that you record and send me via video.

All of this is only $49 a month, or $39 a month if you pay for six month 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).