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.