The Bonk Babes

Hey hey check out this week’s episode of the Bonk Babes.

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related? They've got it all. Head to Biketiresdirect.com/bonkbabes to get 10% off your order.

TRAINING PEAKS

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

THIS WEEK'S EPISODE

This week on the Bonk Babes, Australian track cyclist Claudia joins the girls to catch up after Track Worlds in China and a whirlwind season of racing around the globe!

From Australian state championships and the American Crit Cup to snagging the ACC sprint jersey in St. Louis, Claudia shares the highs, lows, and unexpected challenges of life as a professional cyclist. The girls get into everything from racing culture across different countries and designing custom cycling kits to the realities of traveling, training, and competing at the highest level.

But what happens when the racing finally stops? Claudia opens up about the importance of taking a real break from the bike, navigating recovery after an exhausting season, and learning to embrace rest without feeling guilty. They also dive into athlete health, the financial realities of professional cycling, sponsorships, and what it takes to keep chasing big goals.

Plus, with Olympic qualification on the horizon, Claudia shares what's next on her racing calendar, her experience at Track Worlds, and her dreams of competing at a home Olympics in Brisbane 2032.

From sprint jerseys to Olympic dreams (and learning how to do absolutely nothing), this episode has a little bit of everything!

CHAPTERS

00:00 Sticker mystery and Claudia's return to the show

Cyclist Kylee Hanel joins the Bonk Babes to talk about her rise from local racing to competing across road, gravel, and mountain biking—and how racing multiple disciplines has helped shape her into a smarter, more well-rounded athlete.

Kylie shares how she first got into cycling, the rapid progression she’s made through structured training and coaching, and why top-end power, handling skills, and race tactics have become major focuses in her development. She breaks down the differences between racing road, gravel, and mountain bikes, from navigating group dynamics and making tactical decisions to staying confident when lining up against some of the best riders in the sport.

The conversation also dives into the mental side of racing, managing expectations, learning from every start line, and why a little nervousness can actually be a good thing. Kylie shares how family support has influenced her journey, what keeps training fun, and the goals she’s chasing heading into the upcoming season and Grand Prix.

In this episode:

How Kylie got started in cycling

Transitioning between road, gravel, and mountain biking

Building top-end power and endurance

Why race tactics and group dynamics matter

Developing better handling and bike-control skills

Racing with confidence while managing expectations

The value of structured coaching and consistent training

How racing different disciplines makes you a better cyclist

Family support and staying motivated

Kylie’s goals for the upcoming season and Grand Prix

Chapters

00:00 Introduction to Kylie Hanel and her cycling background

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to Biketiresdirect.com/bonkbabes to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

In this episode, we explore the nuances of gravel racing, bike maintenance, and the vibrant community events surrounding the sport. Our guests share personal stories, technical tips, and insights into the upcoming Gravel Worlds and other major events.

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to Biketiresdirect.com/bonkbabes to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

In this episode, Danni and Esma discuss their upcoming races, training experiences, social media trends, and the challenges of professional cycling. They share insights into race strategies, team dynamics, and the evolving landscape of cycling sponsorships.

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to BiketiresDirect.com/bonkbabes to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

In this episode, we explore the latest in cycling, including world championships, race strategies, and upcoming events, with insights from Esma, Danni, Grace, and special guests. Whether you're a cycling enthusiast or new to the sport, discover what makes these races and athletes so compelling. In this episode, we explore the latest in cycling training, race strategies, and the behind-the-scenes of professional racing. Our guests share insights on coaching, gear, and the evolving landscape of the sport.

Hey hey check out this week’s episode of the Bonk Babes.    Find us on the socials: Bonk Babes - IG - @bonkbabespodcast Grace Washburn - IG - @gracewashburn Danni Shrosbree - IG - @danni_shrosbree Esma Taylor - IG - @_esmataylor Like what you hear? Help us keep the pod going by supporting our sponsors!! (See the most recent video upload for most up-to-date codes & deals)   ROAD ID This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order. roadid.com/bonkbabes   BIKE TIRES DIRECT If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to BiketiresDirect.com and use code BONKBABES in all caps to get 10% off your order. TRAINING PEAKS Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics. In this episode, hosts discuss the complexities of international travel for athletes, race organization issues, and the state of gravel cycling, including race logistics, federation support, and industry insights.

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to BiketiresDirect.com and use code BONKBABES in all caps to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

Danni shares her incredible experience racing in Badlands and Nebraska Gravel Worlds, revealing the mental and physical challenges of ultra endurance events and her journey of recovery and motivation.

In this episode, Esma and Grace discuss the latest in cycling, training strategies, race insights, and gear tips, providing valuable knowledge for cycling enthusiasts and athletes. In this episode, Esma and Grace W dive into ultra endurance cycling, training strategies, race experiences, and personal fitness tips. They share insights on race preparation, mental resilience, and the importance of strength training for cyclists.

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to BiketiresDirect.com and use code BONKBABES in all caps to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to BiketiresDirect.com and use code BONKBABES in all caps to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

In this episode, we explore the vibrant world of gravel cycling through the lens of Leni Hsog, aka the Holy Spirit of Gravel. From her unconventional entry into the sport to her humorous social media presence and live streaming experiences at races, discover how authenticity and humor shape her journey and influence the gravel scene. In this episode, we delve into the intricacies of gravel racing, team tactics, race strategies, and the camaraderie among cyclists. Our guests share firsthand experiences from recent races, highlighting the mental and physical challenges faced on the course.

Hey hey check out this week’s episode of the Bonk Babes. 

Find us on the socials:

Bonk Babes - IG - @bonkbabespodcast

Grace Washburn - IG - @gracewashburn

Danni Shrosbree - IG - @danni_shrosbree

Esma Taylor - IG - @_esmataylor

Like what you hear? Help us keep the pod going by supporting our sponsors!!

(See the most recent video upload for most up-to-date codes & deals)

ROAD ID

This episode is brought to you by Road iD—simple, durable ID gear designed to keep you safe and give you peace of mind on every ride or run. Built from a real-life close call, Road iD helps ensure first responders have the info they need when it matters most. Use code BonkBabes15 for 15% off your order.

roadid.com/bonkbabes

BIKE TIRES DIRECT

If you listen to the Bonk Bros, you know that they're big fans of both of our shows and we're so grateful for their support. Need something bike related, they've got it all. Head to BiketiresDirect.com and use code BONKBABES in all caps to get 10% off your order.

TRAINING PEAKS 

Train with purpose so you’re ready for your endurance events and adventures. Train indoors on TrainingPeaks Virtual in high-energy immersive environments with real-world physics.

In this episode, Grace Arlandson shares her journey from triathlons to professional road racing, her experiences racing in Europe, and insights into team dynamics and training. Discover how her diverse background and strategic mindset have propelled her to new heights in cycling.