Episodes

Heat illness is not to be taken lightly, especially if you are outside in the heat more. In the last episode, you learned how to properly acclimate to the heat, but today I am talking about how to recognize and treat heat illness. If you spend time outdoors in the heat or coach others in the heat (especially kids), then give this episode a listen! 🎧 Here are some other episodes you may want to check out: 127. How to Acclimate to the Heat 24. How to Stay Cool in Hot Weather 57. How to Recover fr...

The more acclimated you are to the heat, the better you can perform in the heat. Working to acclimate to the heat means you will have a lower heart rate when exercising or training in the heat, you’ll feel less exhausted, and you’ll also feel like your effort is less intense the more acclimated you are to it. WINNING! If you want to acclimate to the heat and not dread training in the heat, then give this episode a listen! 🎧 Here are some other episodes you may want to check out: 24. How to Stay...

The bad news: Concussions are always a possibility with every crash on your mountain or gravel bike. The good news: there are ways you can prevent the severity of concussion, which I explore further in this episode. Do you have anything else you do to reduce the severity or risk of concussion? Please share! Here are my exercises on YouTube that you can progress to after building first with the banded movements I explain: Neck Plank (Flexion) HERE Neck Plank (Extension) HERE Neck Plank (Lateral...

Descending on your mountain bike can be the most intimidating thing you do when you’re learning how to ride, especially if the terrain you’re navigating is more technical or extremely steep. If learning how to descend confidently on your mountain bike is at the top of your list for skill work, then listen to this episode to get my top five tips you can do to crush your next descent. These tips can be applied to almost every terrain, weather, and conditions, so it is guaranteed to help you descen...

When mountain biking and learning new skills on the bike, you can get overwhelmed by all of the tips and tricks out there. Well, THIS is the only one you really need for all of the tips and tricks you’ll be learning on the bike. So, give this episode a listen and let me know if you agree or not! Here are some other episodes about mountain biking that you may want to check out: 118. Mountain Bike Skills Series: How to Improve Your Climbing 90. How to Fit in Bike Skills Training 66. How to Go Fr...

Healthy competition is a good thing to help you grow as an athlete and human, but there is a time and a place for being a peer and being a rival. I dive into the concept of peers and rivals in this episode, and what you can look for to audit your circle of people closest to you. Here are some other episodes about mindset that you may want to check out: 81. How to Handle Comparing Yourself to Others 64. How to Have a Growth vs. Fixed Mindset 34. Shift Your Mindset About Losing Rider to Racer S...

If you’re racing to lose weight before your race or event, think again. All too often, athletes seek to lose weight for a race or event without realizing the detrimental effects it can have on their overall performance. If this sounds like you, then this episode is for you. Here are some other weight/fat loss and race-related episodes you may want to check out: 16. F*ck the Scale 72. What if You Don’t Want to Race? 66. How to go From Rider to Racer 78. Part 1: How to Fuel Before Bike Rides 79....

These post-race or event blues happen. They’re natural. You just came off a high of a really awesome event and now you’re back home doing the seemingly mundane. So, what do you do when you get a little blue after races or an event? I give my top five tips for shaking off these post-race or event blues, one step at a time. If you want to learn more about the Rider 2 Racer program through VIDA MTB Series and VNTR Birds, then learn more and register HERE. Here are some other race-related episodes ...

The Sturdy Dirty Enduro is not only the world’s largest women-specific mountain bike enduro race, but it is a VIBE. I had the opportunity to sit down with five ‘bitches’ from Sturdy Bitch Racing to talk all about how they make Sturdy Dirty such a success, what makes them different from other races, and how you can contribute your rad energy to their race either as a racer or a volunteer. Listen into this episode to hear how these bitches imagined this race and how they made it come to fruition....

Plyometrics help to increase the power output of your muscles, so you can generate more force on your pedals, move faster, and be more agile on the bike. What’s not to love about it?! But, you may be intimidated on how to include plyometrics in your training, so I dispel any fears in this episode and explain how you can include it in your training in a simple yet effective way. Let’s jump in! (Pun intended, naturally.) 😉 Here are some other episodes about strength training for cyclists that are ...

Mountain bike climbing: It’s often the bane of every cyclists’ existence, but you have to remember that what goes up usually must come down – so after that big climb, you likely have an amazing descent coming up! Your focus while climbing should be to stay relaxed, in an optimal position, finding a good rhythm or cadence you can sustain in both you pedals and your breathing, and to have a good mindset. And in this episode, I’ll explain how to do just this. Here are some other episodes that I men...

Spring is here for those of us in the Northern Hemisphere, and that means it’s bike season – so let’s get your bike ready for spring! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it is ready to shred with you.🎧 And if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some quick laughs at my expense. 😉 Also, if you’re in the Denver area and want to learn more abut bike care with some hands-on bi...

Lose body fat without sacrificing performance – is it possible? Yes, it can be! But it will require a lot of patience, awareness, and doing things out of your comfort zone. Losing body fat and improving performance are often two opposing pursuits. Getting out of your comfort zone is scary AF, but if you want to change something, then something needs to change. Give this episode a listen to learn how you can make an effort to lose body fat without sacrificing performance.🎧 Here are some other epi...

We’re continuing on with this age-old debate: flat or clipless pedals on your bike? What if there was a THIRD option to consider, such as magnetic pedals? In this episode, I talk about mag pedals, as well as discuss further what the main considerations should be when it comes to which pedal to choose for you (and that you can actually choose BOTH flats and clipless!). Give this episode a listen to learn some more about magnetic pedals, and things to continue to consider when it comes to deciding...

This is an age-old debate: flat or clipless pedals?🚵‍♀️🚵🚵‍♂️ Just like with wearing chamois shorts or not, it all comes down to YOUR preference and what works best for YOU and your style of riding. Give this episode a listen to learn the pros and cons about flats and clipless pedals, and to determine which one may be best for you.🎧 Here are some other episodes about mountain biking and gravel cycling that you should check out: 112. How to Get Started in Mountain Biking 96. Make Indoor Bike Trai...

Wearing chamois shorts is a very personal decision, and it should be based on what style of riding you’re doing. Plus, there are other things to consider when it comes to chamois shorts – as well as some common mistakes that you may be making? (There is one mistake that I bet many of you are making…) Let’s make chamois shorts comfortable again! Here are some other episodes about mountain biking and gravel cycling that you should check out: 112. How to Get Started in Mountain Biking 96. Make I...

Getting started in mountain biking can be intimidating and scary at first, but using these tips can make it much less overwhelming. Above all else, be patient, and remember to have FUN! Here are some of the mountain biking clinics I mentioned in this episode: VIDA MTB Series, Ladies AllRide, and Ninja MTB. The 3 top online mountain bike coaching resources I mentioned include Joanna Yates, Stefanie McDaniel, and Ryan Leech. Here are some other episodes about mountain biking that you should chec...

A few of you were surprised to hear that I hadn’t been sick since 2015 in last week’s episode, so I wanted to share the top 3 ways you can prevent death and disease as best as you can. Is this everything? Nope. But, these three things will get you closer to living a healthier (and potentially longer) life. Here are some other episodes about training that you should check out: 110. How to Train After Illness 83. How to be Consistent Do You Want a Coach to Help Make Training or Nutrition Easier...

After a bout with COVID, now is a good time to talk about how to train after illness. Let’s just say that after illness, some slow and steady training may be in order – and this could be a perfect time for the zone 2 training we’ve been talking about a lot lately! Give this episode a listen to learn some other ways you can approach your training when it comes to recovering after an illness, as well as some tips to help you recover more swiftly. Here are some other episodes about training that ...

After episode 106 on zone 2 training for endurance, I received a handful of some common questions that shared a common theme. I want to use this episode to help answer some of these questions for you so you can chase your zone 2 training with greater ease. Here’s to your improved cardio base endurance miles, friend! Here are some other episodes about training that you should check out: 106. Why Zone 2 Endurance is Crucial in Your Training 96. Make Indoor Bike Training Suck Less Do You Want a ...

It’s that time of year when goals may be slipping to the wayside, and you are left wondering what to do – or you just end up abandoning your goals altogether. Bloop. Instead of abandoning your goals, let’s make sure you aren’t doing these two things wrong. The good news is that they’re easy too fix – you just have to know what to do! Here are some other episodes about goals and habits that may interest you: 105. Three Reasons You’re not Seeing Progress 103. How to Make 2023 Your Best Year 75....

The Cycle Effect is a non-profit organization based in Colorado that focuses on providing mentorship through mountain biking to girls and non-binary youth. Their focus is to make mountain biking accessible to everyone through their programs, especially for youth who typically don’t have access to the equipment and gear needed. I had the chance to sit down with the Founder and CEO, Brett Donelson, and Isidra Luna (AKA Isi or Izzy), the Summit County Manager. They helped add clarity to how and wh...

The grind that is zone 2 endurance training is a GREAT training tool to add to your calendar on a regular basis in order to get the most out of your training. But, many people don’t want to make the time for it, think they have to do it for HOURS on end, or they think that it’s a waste of time because they’re not going hard enough (all of which are not true). Zone 2 training is actually very beneficial for you. When you train aerobically (in zone 2), there are training adaptations that occur, ...

There has to be at least one reason you’re not seeing progress, and it is time to get real with yourself. In this episode, I share the top three reasons you’re not seeing progress – while it’s not an all-inclusive list, it is enough to get you thinking about what you could do differently. And we can all use that: some reflection on WHY you’re not seeing the progress you’re chasing. Stop spinning your tires and get serious about reflecting on what may be holding you back. Here are some other epi...