Winter is coming… and with it, the temptation to trade your saddle for a couch. In this episode, Coach Jen Kates shares how mountain bikers and gravel cyclists can maintain (and even build) bike fitness through the colder months – without burning-out or losing motivation.

Learn how to balance smart strength training, targeted rides, and mindset shifts that help you stay consistent all season long. Plus, get the scoop on our #ShredStrong program, kicking off the winter phase on January 5th – the ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with here here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk

What You’ll Learn:

• How much cycling volume you really need to maintain fitness this winter
• The best strength training strategies for cyclists in the off-season
• Why less riding doesn’t mean losing progress
• Simple ways to boost motivation and avoid burnout
• How #ShredStrong and 1:1 coaching helps you train smarter, not harder

Check out these other relevant episodes:

• 230. Strength Training for Pain-Free Knees
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides

Research referenced in this episode:

• PMID 2314932: https://pubmed.ncbi.nlm.nih.gov/23914932/ (Note: Research shows that adding strength/resistance training to endurance training can improve endurance outcomes for cyclists, not necessarily that you need to reduce endurance training miles/volume by 30%.)

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve.

You’ll learn:

• Why knee pain shows up for cyclists and what real causes are (it’s not just your saddle height)
• How isometric wall-sits and other iso exercises reduce knee/tendon pain and build resilience (evidence included)
• How to structure your off-season strength and mobility plan for pain-free knees next season
• Why the upcoming #ShredStrong program (starts Nov 3rd – details below!) is the best way to build the strength system your knees demand

Check out these other relevant episodes:

• This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 155. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

Research referenced in this episode:

• PMID 31033611
• DOI: 10.2147/OAJSM.S136653

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

If you’ve ever felt that familiar low back pain mid-ride, you’re not alone… but it doesn’t have to be that way. In this episode of Making Shift Happen, Coach Jen breaks down the real reasons your low back hurts on the bike and the proven strength and mobility strategies to fix it, for good.

You’ll learn:✅ The top causes of cycling-related low back pain✅ Simple strength moves to build a more resilient spine✅ Why glutes, hips, and thoracic mobility matter✅ How off-season strength training can keep you pain-free next season

Check out these other episodes:

• This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 155. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Ever wonder why your legs suddenly feel like molten lava halfway through a long climb? ???? You can thank your lactate threshold for that.

In this week’s episode, I’m breaking down lactate threshold training simply, with no science degree required. You’ll learn what it actually is, how to estimate it using simple field tests (even without fancy gear!), and how to use it to train smarter this off-season.

Plus, I’ll share four go-to workouts you can plug into your week to build fatigue resistance, endurance, and on-bike strength, so you can ride longer, recover faster, and crush next season with confidence.

Here’s what you’ll learn:???? What lactate threshold actually means (and why it matters for gravel + MTB cyclists)????‍♀️ How to estimate your threshold without a fancy lab or power meter???? Four key workouts to boost endurance and fatigue resistance????️‍♀️ Why off-season strength training makes all of this even more effective

Check out these other episodes:

• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 225. Why Gravel + MTB Ride Wreck You (and How to Recover Smarter)
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Join me in this episode as I dive into the inspiring journey of Hannah Reese, the visionary founder of Flow Formulas. Discover how Hannah transformed her personal challenges with food allergies into a thriving business that revolutionizes sports nutrition.

In this episode, Hannah shares her passion for cycling, the pivotal moments that led to the creation of Flow Formulas, and her commitment to sustainability and inclusivity. Whether you’re an endurance athlete or simply curious about innovative entrepreneurship, this episode offers insights and motivation to fuel your own success. Tune in and be inspired by Hannah’s story and how Flow Formulas can help you find your energy flow!

???? Check out Flow Formulas’ website: https://flowformulas.com/. Use code JEN15 to save some money on your orders (plus, all money raised goes back to the Colorado Mountain Bike Organization to support local trails).

???? Tap here to follow Flow Formulas on Instagram.

Check out these other episodes:

• 176. How to Fuel Effectively on Race Day
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 156. How to Master Hydration

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Fall is here, the days are shorter, and your rides might be winding down – but your fitness doesn’t have to! In this episode, I’m talking about why the off-season is the perfect time to start strength training for mountain bikers and gravel cyclists.

Here’s what you’ll learn:✨ Why Fall + Winter are prime time for gym gains✨ The biggest myths about strength training for cyclists (and the truth)✨ Simple ways to start lifting without overwhelm✨ How strength training makes you more durable, powerful, and faster on the bike

Think of this as your off-season advantage – a way to turn downtime into your best riding season yet.

And if you want the guesswork taken out? My #ShredStrong strength training program starts November 3rd and gives you the exact workouts you need to get stronger without feeling overwhelmed.

???? Tap here to join: shifthumanperformance.com/shredstrong

Check out these related episodes + references:

• 221. How to Develop Durability on the Bike
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 191. How to Create a Strength Workout
• Research referenced in this episode: https://pubmed.ncbi.nlm.nih.gov/24862305/

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

Gravel and mountain bike riders – do you ever wonder why your rides may wreck you? This episode is for you. I’m unpacking what happens to your body when you leave smooth roads behind and enter the world of rocks, roots, vibration, and uneven terrain.

I dive deep into:

• Why gravel/singletrack eats up more energy (vibration, rolling resistance, micro-muscle work)
• What strength & stability you need (core, grip, posture) to ride harder and recover quicker
• How to adapt your training and recovery so you don’t end up beat, broken, or burnt out
• Nutrition tips to fuel the rough: protein, electrolytes, and enough carbs
• Gear & technique hacks: tires, posture, line choice, letting the bike do some of the work

Studies referenced if you want to nerd-out:• “Effects of vibration on efficiency in off-road cyclists” (PMID 33948546)• “Strength Training Improves Performance and Pedaling Characteristics in Elite Cyclists” (PMID 24862305)• “Optimizing strength training for running and cycling endurance performance” (PMID 23914932)

If you ride gravel or mountain bike, or you want to get into it without paying the price in soreness and fatigue, then this is the episode to guide your next few weeks of training.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 224. How to Finally Stop Bonking Mid-Ride

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and 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.

Bonking isn’t just annoying – it limits your performance, enjoyment, and confidence. Get this right, and you’ll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins.

Episode highlights:

• WHY bonking happens. Spoiler: it’s not just being tired, it’s literally running out of glycogen (your “gas tank”).
• The 4-step bonk-proof plan: Fuel Pre-Ride → Fuel During → Hydrate → Train Smart.
• Science-backed fueling guidelines (ACSM + peer-reviewed research).
• Strength training as your secret weapon – it’s proven to improve performance and delay fatigue in cyclists.
• Realistic, actionable tips… no complicated math or lofty expectations.
• Your next step: apply to work with me in my 1:1 Peak Performance Program to unlock power, endurance, and confidence on + off the bike – application link is here.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 172. What is Your Sweat Rate?

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me.