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: Our Fall/Winter Cycle Starts on Monday, November 3, 2025!

#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! 

Do You Want a Coach to Help Make Training & 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 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.