Making Shift Happen

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...

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 Other...

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...

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...

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 vo...

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 j...

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 go...

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...

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. Ge tting 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...

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 lis...

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 grave...

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...

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 , Stef...

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...

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...

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....

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...

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 Done...

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 a...

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 y...

Fear in mountain biking is common – it is an intense sport with higher risks than many other sports, and this fear can sometimes get in the way of your performance. So, I sat down with Licensed Professional Counselor, Dr. Annie Pendygraft, to talk about her signature three-step method to identify and become friends with fear in mountain biking. You’re not going to want to miss this epi...

Happy New Year, friend! I personally love the New Year since I look at it as a hopeful time of year. Like a fresh beginning. YOU get to dictate what you want to do with the year ahead. That can be equally exciting and nerve-wracking, though. The point of today’s episode to help make it trend more on the exciting side of things by giving you direction on how to reflect, assess, and take actio...

Oftentimes, you may hear people say how using food as a coping mechanism is bad, or unhealthy. What if i told you it’s okay? That it’s even… natural? What isn’t ideal is if you use food as your ONLY coping mechanism. Listen to this episode to learn other things you can use as a coping mechanism to help you navigate through your emotions, stress, or anything you may be exper...

Food pushers. We all know one or have had an interaction with one at some point. Food pushers are the kind of people who push food upon you even if you turn it down. They may even try to make you feel guilty for turning their food down – like it is an insult to their cooking or something. So, how do you handle them? In this episode, I share my top five ways to handle the food pushers in your...

If you haven’t heard of the non-profit organization World Ride, then I hope this episode sheds some light on this amazing organization and its mission in empowering women through mountain biking around the world. In this episode, I sat down with Julie Cornelius, who leads World Ride. World Ride hosts once-in-a-lifetime trips that are lead by local guides and experts in the areas they explore...