Making Shift Happen

If you feel inconsistent with your training, constantly tired, or like you “just can’t stay on track,” it might not be a motivation problem. It might be your mental load. In this episode of Making Shift Happen, we’re breaking down how cognitive overload and decision fatigue are silently sabotaging your training, nutrition, and performance. This is especially true for busy, high-achieving professio...

Are you actually unmotivated, or just overstimulated? If you’re a high-achieving, career-driven person trying to balance work, training, and your health – but constantly feel distracted, tired, or inconsistent – this episode is for you. In today’s modern, always-connected world, your brain is under constant stimulation from social media, notifications, work demands, and endless information. The re...

Many endurance athletes swing between two extremes when it comes to nutrition: ignoring hunger signals until they’re ravenous or obsessing over every calorie and macro. But, there’s a smarter middle ground. In this Mindful March episode of Making Shift Happen, we’re talking about how mindful eating can help athletes fuel better, manage hunger, and support performance without turning nutrition into...

Can you really build stress resilience, improve focus, and support recovery in just one minute a day? Yes! And no, you don’t need a meditation cushion to do it. In this episode of Making Shift Happen, Coach Jen breaks down simple mindfulness practices for busy professionals, gravel cyclists, and mountain bikers who want better performance on and off the bike. If you’ve ever thought: “I’m bad at me...

Many cyclists adopt bodybuilding-style strength training in the gym, assuming it will improve power and endurance on the bike. However, research shows that heavy, low-volume strength training – and not high-rep hypertrophy training – improves cycling economy, maximal power output, and time trial performance. In this episode, Coach Jen explains why bodybuilding workouts may interfere with cycling p...

February is Heart Health Month, and in this episode of Making Shift Happen, we’re breaking down how busy gravel cyclists and mountain bikers can build a stronger heart, without adding more stress to your schedule. Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and the National Institutes of Health (NIH), this episode covers practical, science-supported habits that im...

In this episode, Liz Sampey (she/her), a Doctor of Physical Therapy and concussion specialist, shares her journey as an athlete and her experiences with concussion. Liz covers the basics of concussions and effective management strategies for recovery. Liz emphasizes the need for education and support in concussion care, highlighting the complexities of rehabilitation and the significance of addres...

Many cyclists notice an increase in hunger during winter training, even when riding fewer miles. This episode of Making Shift Happen explains why cold weather increases energy demands and how to fuel appropriately without fear of fat gain. Coach Jen breaks down the physiology of cold exposure, nervous system stress, and strength training, while offering simple, practical fueling strategies for mou...

In this episode of Making Shift Happen, Jen Kates interviews Karen Jarchow, a professional cyclist and coach, about her journey from professional racing to embracing a holistic approach to life and coaching. They discuss the importance of emotional and spiritual health, the power of breathwork, and Karen’s personal experiences with transformation and connection. Karen shares insights into her coac...

Winter training doesn’t fail because cyclists are lazy – it fails because expectations are unrealistic. In this episode of Making Shift Happen, Coach Jen Kates explores how identity-based habits can help cyclists stay consistent, strong, and motivated through the winter months without burning out. Instead of chasing perfection, this episode reframes winter training as a season for durability, stre...

January is here, and so are the goals. But if you’ve ever felt overwhelmed, paralyzed, or burned out by goal setting before February even hits, then this episode is for you. In this episode, Coach Jen breaks down a simple, sustainable approach to goal setting inspired by identity-based habits popularized by James Clear, without the pressure, perfectionism, or overplanning. Instead of asking “What...

The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset. Instead of tracking every bite or throwing structure out the window, you’ll learn how to practice mindful eating,...

Just finished a hard training block (like the Rapha Festive 500) and feel completely wrecked? In this episode, Coach Jen breaks down how cyclists should recover after intense training blocks so you can absorb your fitness gains instead of burning out. Whether you’re a gravel cyclist, mountain biker, or endurance athlete stacking big winter miles, this episode covers science-backed recovery strateg...

Struggling to stay motivated in the winter as daylight disappears and winter temperatures drop? You’re not alone. In this episode, Coach Jen dives into the REAL reasons winter zaps cyclist motivation – from circadian rhythm shifts to seasonal mood changes – AND gives you the tools to stay consistent, energized, and strong all winter long. Learn how to fight the winter training slump, build cozy tr...

In this episode, Coach Jen breaks down how to make indoor cycling more enjoyable, more efficient, and way less mentally painful this winter. If you struggle with motivation during indoor trainer rides – whether you’re a mountain biker, gravel cyclist, or roadie – this is your go-to guide for staying consistent without losing your sanity. Learn why indoor training feels harder, how to fix common co...

In this highly practical episode, Coach Jen is breaking down how to make indoor cycling trainer rides suck significantly less this winter. Learn how to reduce friction, create a motivating trainer setup, build smarter (and shorter!) workouts, use power-based intervals effectively, and understand why strength training makes indoor rides dramatically more comfortable. If you’re tired of dreading you...

In this episode of Making Shift Happen, Coach Jen breaks down the REAL off-season training formula that helps mountain bikers and gravel cyclists get fitter without burnout. Learn how to reduce training volume, maintain motivation, build strength, and avoid trainer fatigue, all while setting yourself up for a stronger spring season. What You’ll Learn: Why training less in winter can actually make...

In this interview, Jen shares the mic with her dear friend, Annijke Wade. They dig deep into Annijke’s mission to advocate for others in the mountain biking community. Annijke shares her evolution as a mountain biker over the years, how she’s embraced life as an adaptive cyclist through her strong mindset, and her plans to inspire and elevate others through her mission and work. Representation mat...

Winter is coming… and with it, the temptation to trade your saddle for a couch. In this episode, Coach Jen Kates shares how mountain bikers and gravel cyclists can maintain (and even build) bike fitness through the colder months – without burning-out or losing motivation. Learn how to balance smart strength training, targeted rides, and mindset shifts that help you stay consistent all season long....

Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve. You’ll learn: Why knee pain shows up for cycl...

If you’ve ever felt that familiar low back pain mid-ride, you’re not alone… but it doesn’t have to be that way. In this episode of Making Shift Happen, Coach Jen breaks down the real reasons your low back hurts on the bike and the proven strength and mobility strategies to fix it, for good. You’ll learn:✅ The top causes of cycling-related low back pain✅ Simple strength moves to build a more resi...

Ever wonder why your legs suddenly feel like molten lava halfway through a long climb? ???? You can thank your lactate threshold for that. In this week’s episode, I’m breaking down lactate threshold training simply, with no science degree required. You’ll learn what it actually is, how to estimate it using simple field tests (even without fancy gear!), and how to use it to train smarter this off-s...

Join me in this episode as I dive into the inspiring journey of Hannah Reese, the visionary founder of Flow Formulas. Discover how Hannah transformed her personal challenges with food allergies into a thriving business that revolutionizes sports nutrition. In this episode, Hannah shares her passion for cycling, the pivotal moments that led to the creation of Flow Formulas, and her commitment to su...

Fall is here, the days are shorter, and your rides might be winding down – but your fitness doesn’t have to! In this episode, I’m talking about why the off-season is the perfect time to start strength training for mountain bikers and gravel cyclists. Here’s what you’ll learn:✨ Why Fall + Winter are prime time for gym gains✨ The biggest myths about strength training for cyclists (and the truth)✨...

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 nee...