All Episodes
Making Shift Happen — 256 episodes
265. 47 Years Later: 10 Lessons That Changed My Life
264. Becoming a Brave Athlete: Mental Resilience for Athletes
263. The Secret to Staying Consistent With Strength Training All Summer
261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted
254. You Took the Nervous System Audit… Now What? A Simple Plan to Feel Less Stressed and More Regulated
252. You’re Not Burnt Out – You’re Over Capacity: Why Everything Feels Harder
251. Why You Feel Exhausted but Can’t Relax
250. You Can’t Out-Train a Fried Nervous System
249. Your Mental Load is Killing Your Progress-Here’s How to Fix It
248: You’re Not Unmotivated – You’re Overstimulated
247. Mindful Eating for Athletes: How to Fuel for Performance Without Overeating
246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
245. Why Bodybuilding Workouts Don’t Improve Cycling Performance
244. Heart Health for Everyone (but Especially Cyclists)
243. Navigating Concussions in Sports: Insights from an Expert
242. Why Winter Training Makes You Hungrier (and How to Fuel Smarter)
241. From Mountain Trails to Mindfulness with Karen Jarchow
240. The Winter Training Identity Shift: From All-or-Nothing to Consistently Strong
239. A Simple No-BS Way to Set Goals that Actually Stick
238. Memories Over Macros: How to Enjoy the Holidays Without Losing Your Fitness Goals
237. How to Recover After a Hard Training Block
236. How to Stay Motivated When Winter Days Get Short and Cold
235. You May Be Using Your Indoor Bike Trainer Wrong
234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
233. The Secret Off-Season Training Formula: Train Less, Get Fitter, Be Happier
232. Annijke Wade: Advocating for All Cyclists
231. How to Maintain Bike Fitness Without Losing Motivation this Winter
230. Strength Training for Pain-Free Knees
229. Why Your Low Back Hurts on the Bike (and How to Fix It)
228. Ride Longer, Burn Smarter: Lactate Threshold Training Made Simple
227. Fueling Success: The Story Behind Flow Formulas with Hannah Reese
226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
225. Why Gravel + MTB Rides Wreck You (And How to Recover Smarter)
224. How to Finally Stop Bonking Mid-Ride
223. How Busy Cyclists Can Adapt Training When Life Gets Messy
222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
221. How to Develop Durability on the Bike
220. Why VO₂max Isn’t Everything for Cyclists
219. MTB Gains: Strength Training Secrets with a PT Who Rides
218. Level Up Your MTB Skills: From Rider to Racer in 5 Shifts
217. Can Protein Supplements Prevent Muscle Loss in Recovery?
216. Metabolic Flexibility: The Missing Link in Energy, Performance, and Fat Loss
215. How to Fuel for Early Morning Training
214. What NOT to Eat Before Bike Rides
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
212. Are You Ready, Willing, and Able to Change?
211. How to Get Your Bike Ready to Ride
210. Stop Half-Assing Your Life
209. Creatine and Women
208. The Downsides and Dangers of Supplements
207. My 2025 Non-Money Financial Goals
206. Using the 3-3-3 Technique for Overwhelm or Anxiety
205. How to Use Heart Rate Recovery as a Performance Metric
204. Progress is Not Linear
203. How to Live la Pura Vida
202. F*ck the Scale
201. 8 Ways to Keep Your Heart Healthy
200. How to Get Out of a Funk
199. Does Social Media Scrolling Impact Your Performance?
198. How to Stay Informed Without Overwhelm
197. The Surprising Side Effect of Strength Training
196. 5 Nutrition and Fitness Tips for Winter
195. How to Fail Better
194. Tired of New Year’s Resolutions? Try These Two Things!
193. 9 of the Biggest Training Mistakes Cyclists Make
192. Are You Experiencing Burnout?
191. How to Create a Strength Workout
190. Off-Season Mountain Bike Workouts
188. Election Week De-Stressor Tips
187. Do This One Thing for More Motivation
186. Breast Cancer Awareness with Stephanie Villavicencio
185. Roam Fest Recap!
184. How You Can Help Western North Carolina after Hurricane Helene
183. How to do a Race or Event Reflection
182. My Leadville MTB Race Recap
181. From Pregnancy to Perimenopause with Holly Sato, MD
180. Why You Need Rest or Active Recovery Days
179. Finding Community + Adventure with VNTRbirds’ Founders Kelley + Leanne Wren
178. How to Manage Race or Event Stress
177. How to Fuel Effectively on Race Day – Part 2
176. How to Fuel Effectively on Race Day
175. 10 Tips to Help New Mountain Bikers
174. What if You’re Not Motivated to Workout or Ride?
173. What Can You Get Out of a Morning Routine?
172. What is Your Sweat Rate?
171. Should You Race or Join a Bike Event?
170. 7 Things to do to Reduce Soreness from Biking + Strength Training
169. What to do About Your Food Cravings
168. Should I Bike or Strength Train First?
167. Using Protein as a Recovery Tool
166. Are You Under-Fueling?
165: Women’s MTB Network: Making an Impact for Women in Mountain Biking
164. Using Your Menstrual Cycle to Empower Your Training
163. Focusing Only on Body Weight is Short-Sighted
162. What to do if You Struggle to Maintain Strength While Biking
161. All About Creatine and Q+A
160. Do This One Thing for Greater Success
159. Why You Eat When You’re Not Hungry
158. Limiting Thoughts Don’t Have to Limit You
157. Let’s Make Fiber Sexy Again
156. How to Master Hydration
155. Combining Bike Fit and Physical Therapy with Natalie Collins, DPT
154. 5 Steps to Start Your New Workout Routine
153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate?
152. Make Goal Setting Simple AF
151. Making Mountain Bike Magic with Amaryth “Amo” Gass
150. Using Your Core Values to Set Goals
149. Developing Your Mountain Bike Skills + Crashing Less with Coach Roxy
148. Why You Lack Consistency
147. All the Travel Tips
146. Keeping Gravel Inclusive with Adam Davidson
145. Motivation, Goal Setting, and Thriving with Sabrena Jo, Ph.D.
144. My Argument for Indoor Bike Training
143. Fact or Fiction: Interference Effect Between Strength and Endurance Training
142. When is the Best Time to Workout?
141. What to do if You’re too Tired to Workout
140. The Issue with Muscle Soreness
139. Using Seasonality to Your Advantage with Kate Solovieva
138. Signs Your Body Needs Rest
137. 5 Tips to Lose Fat Without Tracking Your Food
136. Do This to get Faster on Your Bike
135. How to Improve Recovery
134. Self-Care Isn’t Only About the ‘Self’
133. How to Build Confidence on the Bike
132. How to Identify and Manage Burnout with Dr. Erin Ayala
131. How Vacation Can Align With Your Goals
130. Hardtail or Full Suspension Bike?
129. How to Reduce Fatigue in Downhill Biking
128. Heat Illness and Biking
127. How to Acclimate to the Heat
126. How to Reduce the Risk + Severity of Concussions
125. Mountain Bike Skills Series: How to Descend Confidently
124. Mountain Bike Skills Series: The Only Tip You Need
123. Are They Your Peers or Rivals?
122. You Don’t Need to Lose Weight for Your Race or Event
121. What to do About Post-Race or Event Blues
120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women
119. How to Include Plyometrics in Your Bike Training + Why It’s Important
118. Mountain Bike Skills Series – How to Improve Your Climbing
117. Get Your Bike Shred Ready for Spring
116. How to Lose Body Fat Without Sacrificing Performance
115. Flat or Clipless Pedals – Part 2
114. Flat or Clipless Pedals?
113. To Wear Chamois or Not?
112. How to Get Started in Mountain Biking
111. 3 Ways to Prevent Death + Disease
110. How to Train After Illness
109. Q+A on Zone 2 Endurance Training
108. Two Things Wrong with Your Goals
107. How the Cycle Effect Impacts Girls and Accessibility in Mountain Biking
106. Why Zone 2 Endurance is Crucial in Your Training
105. Three Reasons You’re Not Seeing Progress
104. Making Friends with Fear in Mountain Biking with Dr. Annie Pendygraft
103. How to Make 2023 Your Best Year
102. Food as a Coping Mechanism
101. How to Handle Food Pushers
100. Empowering Women Through Mountain Biking with Julie Cornelius from World Ride
99. How to Get Long-Term Results
98. Optimize Your Hydration in Winter
97. One Important Tip for Holiday Eating
96. Make Indoor Bike Training Suck Less
95. How to Plan Your Race Season
94. Five Ways to Reduce Muscle Soreness
93. How to Turn Pro in Your Life
92. Finding Your Morning Motivation
91. How to Use Fall and Winter to Prep for Bike Season
90. How to Fit in Bike Skills Training
89. What to do if You Haven’t Worked Out in Awhile
88. How to Change Your Environment for Your Success
87. What Causes Weight Gain
86. How to Stay Focused on Long Bike Rides
85. The Most Powerful Phrase You’re Not Using
84. Stop Belittling Your Efforts
83. How to be Consistent
82. Getting Through the Hardest Part
81. How to Handle Comparing Yourself to Others
80. Part 3: How to Fuel After Bike Rides
79. Part 2: How to Fuel During Bike Rides
78. Part 1: How to Fuel Before Bike Rides
77. How to Modify Training When Highly Stressed
76. Can You Diet for Too Long?
75. Who vs Why: Who do You Want to be?
74. Are You Overtraining?
73. Causes of Leg Fatigue When Mountain Biking
72. What if You Don’t Want to Race?
71. How to W.I.N. Your Week
70. Don’t Should All Over Yourself
69. Meal Prep Made Easy in 3 Steps
68. Are You Nervous to Join a Group Ride?
67. Stop Saying Sorry
66. How to Go From Rider to Racer
65. You Can’t Control Everything (Except This)
64. How to Have a Growth vs. Fixed Mindset
63. What are You Willing to Sacrifice for a Goal?
62. How Do I Use Visualization?
61. How Do You Overcome Fear After a Crash?
60. Habits + What Deserves Your Attention
59. You Don’t Have to be Good at Everything
58. Should You Aim for Better or Best?
57. How to Recover from Multiple Active Days
56. 3 Mistakes I Made When I Started Lifting
55. How to Build Confidence in the Gym
54. Simple Nutrition Tips for Fat Loss
53. Does Work-Life Balance Exist?
52. What to Focus on in the Off-Season
51. How to Slay Your Goals in the New Year
50. How to Workout When Time is Limited
49. Four Ways to Eat More Protein
48. How to Have Fun with Your Workouts
47. 10 Ways to Track Progress Besides Body Weight
46. Why You Should Embrace the Suffering
45. How to Handle Holiday Eating
44. How to Dress to Train in the Cold
43. Saying “No” in Order to Say “Yes”
42. What to do When Life Gets Busy
41. Food Isn’t “Good” or “Bad”
40. How to Warm-Up Before Strength Workouts
39. Where are Your Watts Coming From?
38. Why Your Core Is Crucial For Everything
37. How Important is Upper Body Strength for Mountain Biking
36. What are Your Non-Negotiables to Handle Stress?
35. 10 Ways to Handle Stressful Weeks
34. Shift Your Mindset About Losing
33. How to Prep on Race Day
32. How Balance Impacts Performance (+ How to Improve Yours)
31. Q+A on Collagen Protein
30. Race to Finish Mentality
29. 4 Ways to Optimize Your Indoor Bike Rides
28. Overcoming Fear On+Off the Bike with Joanna Yates
27. The One Recovery Tool You’re Not Using But Should
26. How to Know When to Take a Rest Day or Train
25. Take a Damn Rest Day
24. How to Stay Cool in Hot Weather
23. “Have to” Versus “Get to” Mindset Shift
22. How to Build the ‘Perfect’ Meal – Part 2
21. How to Build the ‘Perfect’ Meal – Part 1
20. Q+A How to Manage Training and Fuel Yourself as a Mountain Biker
19. Should You Have Restriction or Restraint with Food?
18. Focus on Progress Not Expectations
17. Why and How to Start Each Day with a Blank Slate
16. F*ck the Scale
15. Soulful Scientist Dr. Nicole Garneau Talks About Transformation and Mental Health
14. Master Your Morning to Manage Your Stress
13. Box Breathing and Other Ways to Manage Stress
12. 5 Simple Steps to Mindful Eating
11. Krystyna Holland: Pelvic Floor Health is For EVERYbody
10. Get More Done by Batching Your Time
9. Do You Really Need to Walk 10k Steps Per Day?
8. What to do When You’re Not Motivated to Train (or do Anything)
7. Is Strength Training Important for Cyclists?
6. Inclusivity in Mountain Biking with Brooke Goudy
5. Process Goals are the Answer to your Big Goals
4. How Much Protein Should I Eat and Why?
3. Will Lifting Weights Make You Bulky?
2. How to Take Action with Your Goals
1. Intro