Making Shift Happen

Protein is an essential building block for recovery, but all too often I see active individuals eating way less than they should. Listen to this episode to learn about the ways you can get more protein in, simply and easily, as well as some answers to common questions I get about protein. 🎧 Here's the examine.com article on protein I reference in this episode: https://examine.com/guides/protein-intake/ Here are other episodes you will want to check out: 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why? 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).

In this episode, I talk about the top signs and symptoms that you are under-fueling. Being aware of these red flags can help you recognize it and make sure you are adequately fueling in order to prevent it from becoming a chronic issue. Listen to this episode to make sure you are fueling effectively - and not under-fueling - for your goals and performance. 🎧 i refer to this abstract from Vardardottir et al in this episode: PubMed link here. Here are other episodes you will want to check out: 164. Using Your Menstrual Cycle to Empower Your Training 163. Focusing Only on Bodyweight is Short-Sighted 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why? 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).

In this episode, I sit down with Mia DePaula, the founder of the Women's MTB Network. We talk (and laugh a LOT) about what got her into mountain biking, and what inspires her every day to help other women pursue the sport of mountain biking with greater ease. Listen to this episode to learn how the Women's MTB Network can help other women get into the sport of mountain biking, with access to gear reviews, rides, coaches, and more. 🎧 Be sure to follow Women's MTB Network at the following links: Website: www.Womensmtbnetwork.com Instagram; https://www.instagram.com/womensmtbnetwork/ YouTube: https://www.youtube.com/@womensmtbnetwork Podcast: https://podcasters.spotify.com/pod/show/womensmtbnetwork Photo credit to Jacob Lepori https://www.instagram.com/jacob.lepori/_. Here are some other interviews that you will want to check out: 155. Combining Bike Fit and Physical therapy with Natalie Collins, DPT 149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy 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).

Adjusting your training around your menstrual cycle is a hot topic right now. But how valid is it? Does it truly make a difference? That’s what I want to explore in this episode! Hormones can impact how you feel, but how valid are those feelings and how much do they truly impact your performance?🧠 In this episode, I discuss the current body of research including the most recent research released in the past month, and what this means for YOU.🎧 Here are the specific research studies I mention in this episode: Study on menstrual cycle phase modulation of mood and cortisol levels: https://pubmed.ncbi.nlm.nih.gov/22364929/ 2023 research study in the Journal of Applied Physiology: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00416.2022?journalCode=jappl 2024 research study PMID: 38600646 - https://pubmed.ncbi.nlm.nih.gov/38600646/ Here is Jen Gunter, MD's Instagram page you should follow if you are seeking an evidence-based gynocologist for guidance: https://www.instagram.com/drjengunter Here are some other episodes that you will want to check out: 163: Focusing Only on Body Weight is Short-Sighted 162: What to do if You Struggle to Maintain Strength While Biking 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).

This episode is geared mostly towards folks looking at body weight because they're seeking fat loss, but it’s applicable to everyone! I see my athletes and even myself freak out a bit over scale weight fluctuations even though they’re feeling better and feeling a difference in themselves in some capacity. The scale plays tricks on the mind! In this episode, I talk about other progress metrics you can focus on besides the number on the scale, especially if the scale can be triggering for you.🎧 Here are some other episodes about strength training that you will want to check out: 122. You Don't Need to Lose Weight for Your Race or Event 87. What Causes Weight Gain 16. F*ck the Scale BLOG: The Scale is a Liar – https://shifthumanperformance.com/2017/04/21/the-scale-is-a-liar/ 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).

How do you maintain strength while biking? I get it, I know the struggle can be real to balance strength training and biking this time of year and in the weeks to come. A common thing I hear often this time of year as biking miles start to ramp up is that “My legs are sore so I should just stop strength training now.” In this episode, I talk about training volume and how you can make adjustments to your training depending on how much you’re biking.🎧 Here are some other episodes about strength training that you will want to check out: 143. Fact or Fiction: Interference Effect Between Strength and Endurance Training 37. How Important is Upper Body Strength for Mountain 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 - 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).

Let's unpack the facts about creatine: what it is, what it does, how to use it, and dosage. I also answer a couple of the most common questions about creatine to help keep things simple, fam. 🎧 Here are some other episodes about protein that you will want to check out: 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why? 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).

This week, I’m talking about the ONE thing you can do to make chasing goals or pursuing something new easier and with greater success. What do you think it is? Listen to find out! I keep it super simple and short this week.🎧 Here are some other episodes about success and goals that you will want to check out: 150. Using Your Core Values to Set Goals 108. Two Things Wrong with Your Goals 5. Process Goals are the Answer to Your Big Goals 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).

Eating when you're not hungry is so relatable, so let's talk about it! Listen to this episode to better understand why you may eat when you're not hungry, and what you can do about it. 🎧 Here are some other resources that you will want to check out: 78. Part 1: How to Fuel Before Bike Rides 76. Can You Diet for Too Long? that image sure does look familiar... ;) 15. 5 Simple Steps to Mindful Eating 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).

Limiting thoughts are thoughts that hold you back - and they are also a very typical way of thinking for us humans since we often resort to scarcity or disbelief. Listen to this episode to learn how you combat limiting thoughts with awareness and shifts in mindset.🎧 Here are some other resources that you will want to check out: 64. How to Have a Growth Vs. Fixed Mindset 34. Shift Your Mindset About Losing 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).

With all of these fad diets and “lose weight quickly” schemes and detoxes, fiber has lost its sexiness and luster.😞 But I’m here to help make fiber sexy again!❤️‍🔥 Not only can fiber help you with your heart health and longevity, but it can help with so much more. Listen to this episode to see how you can add fiber into your diet without it tasting like cardboard.🎧 Here are some other resources that you will want to check out: Fiber is Your Friend blog 116. How to Lose Body Fat Without Sacrificing Performance 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).

Hydration is often one of the lowest hanging fruits when it comes to a habit or behavior that you can implement for improved health and wellness. But, for many of you, it can be difficult to implement. I'm here to tell you that you don't need to drink a gallon of water a day - let's start small, instead!  Listen to this episode to learn some simple ways you can master hydration.🎧 Here are some other interviews that you will want to check out: 98. Optimize Your Hydration in Winter 24. How to Stay Cool in Hot Weather 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).

A bike fit can make an enormous difference in how you feel on your bike, including increasing your ability to generate more power to the pedals. Who can argue with that?! Bike fits are even more exceptional when performed by a Physical Therapist who understands your body's anatomical needs and medical history. In this interview, I sit down with Natalie Collins, DPT, COMT, BikePT of Pedal Fit in Denver. Natalie shares her story about how she got into bike fitting and physical therapy, as well as some common issues she sees on the bike.  Follow Natalie and the work she does at any of the following links: Website: https://www.pedalfitpt.com/ Instagram: https://www.instagram.com/pedalfitpt Facebook: https://www.facebook.com/pedalfitpt Email: pedalfitpt@gmail.com Listen to this episode to see how physical therapy can be applied to your bike fit in order to get to the root of any discomfort you may experience on and off the bike.🎧 Here are some other interviews that you will want to check out: 149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy 132. How to Identify and Manage Burnout with Dr. Erin Ayala 120. How the Sturdy Dirty Enduro Blazes New Trails for Women 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).

I get it. Starting a new workout routine can be daunting, especially when it comes to a new program or managing things after injury or illness. In today’s episode, I offer 5️⃣ steps to start your new workout routine so you can show up more consistently. So, listen to this episode to learn how to get into a new workout routine seamlessly, with less fuss and overwhelm.🎧 Here are some other episodes on training that you will want to check out: 143. Fact or Fiction: Interference Effect Between Strength and Endurance Training 110. How to Train After Illness 74. Are You Overtraining? 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).

I'm talking about Rate of Perceived Exertion (RPE) and Heart Rate because you may be obsessed about these things. Instead, I want you to experience the joy of getting in touch with your body through RPE. Knowing your RPE and how it corresponds to your overall performance is so important when it comes to not being so dependent on devices or technology to tell you how you're feeling. So, listen to this episode to get an idea of what to aim for and what to listen for during your workouts and training sessions. Here are some other episodes on training that you will want to check out: 144. My Argument for Indoor Bike Training 143. Fact or Fiction: The Interference Effect Between Strength and Endurance Training 106. Why Zone 2 is Crucial in Your Training RATE OF PERCEIVED EXERTION SCALE: 0 - 2 = Active recovery: Zone 1, 50-60% max HR, <55% of FTP, hardly trying, can maintain for hours. Sitting, reading, stretching, mobilizing, very easy spinning with no pressure on the pedals. Lifting lightweight for mobility, recovery, and focus on form. Also, easy conversation and breathing. 3 - 4 = Light activity, Endurance pace, all-day pace: Zone 2, 60-70% max HR, 55-75% of FTP, <70-87% of LT. This pace feels good and like you can maintain it for up to 4 hours. This is lightweight for lifting weights. 5 - 6 = Tempo pace, moderate activity: Zone 3, 70-80% max HR, 75-91% of FTP, 87-95% of LT. Not able to maintain pace all day but can maintain for a few hours, not difficult for 45-60 minutes. You can keep a short conversation but breathing heavier. Lightweight lifting mostly for form. 7 = Sub-Lactate or Lactate Threshold (LT): Zone 4, 80-90% max HR, 91-100% of FTP, 95-100% of LT. Starting to hurt, you may be able to sustain this effort for 60-90 minutes at most. Conversation is possible, but not for long. ~5-7 reps if lifting weights. 8 = Supra Lactate Threshold (LT): vigorous activity, very heavy weights, Zone 5 at 80-90% max HR, 100-110% of FTP, 100-105% of LT. You can speak in syllables or a short sentence with very heavy breathing. You’re beginning to hit 2-4 heavy reps. 9 = VO2 Max: Very hard activity, Zone 6 at 90-100% max HR, 110-135% of FTP, 105%-Max% of LT. You can only sustain for 3- 8 minutes continuously. Very heavy weight; one more rep left in the tank, but it is difficult. Also, you can speak in syllables, and very heavy breathing or gasping. 10 = Anaerobic capacity: Max effort activity, full-on sprint. Zone 7 at an all-out effort and heart rate. 135+% of FTP. Sustainable only for 1-30 seconds if sprinting or up to 3 minutes if more controlled. You are at your max, you have no more reps left in the tank. Also, you are unable to talk, and gasping for breath. 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 - Next one is on January 29th! #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!

Stop trying to complicate your goal setting, and make goal setting simple AF instead. In this episode, I offer three simple steps to take in order to take the complexity out of it all. If goals elude you or frustrate you, then look no further than this episode! 🎧 Here are some other episodes on habits and setting goals that you will want to check out: 150. Using Your Core Values to Set Goals 108. Two Things Wrong with Your Goals 60. Habits + What Deserves Your Attention 5. Process Goals are the Answer to Your Big Goals 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 - Next one is on January 29th! #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).

I am incredibly grateful to have had the opportunity to sit down and chat with Amaryth "Amo" Gass, the co-founder of Sedona Mountain Bike Academy. Amo is an incredible part of our mountain biking community, and I hope you all share in experiencing her magic as a human. Amo and I had the chance to talk about the common mistakes she sees in new and long-time mountain bikers, things new riders can do to improve, and how bikes can take you on adventures around the world. To learn more about Amo and her expansive adventures on bikes around the world and the magic that mountain biking can bring all of us, listen to this episode! 🎧 Check out these links to learn more or connect with Amo Gass: Sedona Mountain Bike Academy: https://www.sedonamountainbikeacademy.com/ Email Amo at amaryth@sedonamtbacademy.com Wheel Fun: https://wheelfun.org/ Cover art photo credit to @jussioksanen. Lastly, hHere are some other episodes you may want to check out: 149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy 124. Mountain Bike Skills Series: The Only Tip You Need 90. How to Fit in Bike Skills Training 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 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).

Your core values - or who you are underneath it all - can help guide you to making your goals a reality. But, do you even know what your core values are? If you don't know what your core values are, or you'd like to explore them some more, then feel free to use my Core Values Worksheet linked HERE. It's free and you don't even have to give me your email address - I just want you to know who you are and what resonates with you so you can make shift happen. If you are tired of not having your goals come to fruition, and want to get clear on your core values, then listen to this episode! 🎧 Here are some other episodes you may want to check out: 108. Two Things Wrong with Your Goals 51. How to Slay Your Goals in the New Year 5. Process Goals are the Answer to Your Big Goals 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 - Next one is on January 1st OR January 8th - your choice! #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).

I'm so excited to share my interview with Coach Rafaella "Roxy" Wieschollek from Roxybikes Coaching! Coach Roxy is an absolute gem of a human, as well as a phenomenal mountain biking coach (you should follow her links below!). In this interview, we talk about how you learn mountain bike skills best, which skills to focus on, and how this can help you crash less overall. If you want to improve your skills at mountain biking (and who doesn't?!), then you will want to listen to this episode! 🎧 Here are Coach Roxy's most important links: YouTube: www.rideandinspire.com IG: https://www.instagram.com/roxybike_coaching/ Patreon: https://www.patreon.com/rideandinspire Free Trackstand Course: https://roxybike.podia.com/trackstand-challenge-drill-to-skill-with-roxy All of Coach Roxy's home training courses: https://roxybike.podia.com/mountain-bike-online-courses Podcast: https://www.podcastics.com/podcast/roxys-ride-inspire-rawcast-mountain-bike-mindset-podcast/ Here are some of my other episodes about mountain bike skills you may want to check out: 125. Mountain Bike Skills Series: How to Descend Confidently 124. Mountain Bike Skills Series: The Only Tip You Need 118. Mountain Bike Skills Series: How to Improve Your Climbing 90. How to Fit in Bike Skills Training 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 - Next one is on January 1st! #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).

Consistency is key to progress, but why do you lack consistency? Let's get to the bottom of this. Give this episode a listen if you struggle with consistency and motivation, and want to make a change.🎧 Here are some other episodes about consistency and motivation that you may want to check out: 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D. 141. What to do if You're too Tired to Workout 139. Using Seasonality to Your Advantage with Kate Solovieva 99. How to Get Long-Term Results 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).