Making Shift Happen

• 221. How to Develop Durability on the Bike

  Durability isn’t just about going the distance - it’s about how well you hold up during it. In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury. We cover: What durability really means (and why it matters) How to use strength training to improve fatigue resistance Mental strategies to push through tough moments Nutrition and sleep tips to support long-term gains Why consistency trumps hero workouts every time 🧠 Research References: Mujika, I. (2021). “The Durability Concept in Endurance Sports.” Sports Medicine. https://doi.org/10.1007/s40279-021-01489-0 Rønnestad, B. R., & Mujika, I. (2014). Strength training improves endurance performance. Scand J Med Sci Sports. https://doi.org/10.1111/sms.12104 Martin, K., et al. (2022). Mental fatigue and endurance performance. JASP. https://doi.org/10.1080/10413200.2022.2066892 Stellingwerff, T., et al. (2020). Nutritional strategies to optimize training adaptation. Nutrients. https://doi.org/10.3390/nu12051352 Fullagar, H. H. K., et al. (2020). Sleep and athletic performance. Sleep Health. https://doi.org/10.1016/j.sleh.2019.09.002 Jones, T. W., et al. (2023). Training load and injury risk. Int J Sports Physiol Perform. https://doi.org/10.1123/ijspp.2022-0290 To learn more about strength training, check out these episodes: 214. What to Eat Before Bike Rides 213. Fueling More Miles: Nutrition Tips for Cyclists in Season 197. The Surprising Side Effect of Strength Training 170. 7 Things to do to Reduce Soreness from Biking + Strength Training #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, September 1, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!  You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or 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/or 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. #Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025! WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and ...

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• 220. Why VO₂max Isn’t Everything for Cyclists

  Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists. You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an experienced racer, this episode will help you train smarter, not just harder. ✅ What You’ll Learn: What VO₂max really is (and what it isn’t) Why lactate threshold and FTP are better performance predictors The science behind durability and how to train it How strength training improves cycling economy and fatigue resistance 🧠 Research References: Joyner & Coyle (2008). Endurance exercise performance: the physiology of champions. https://doi.org/10.1152/physrev.00047.2007 Faude et al. (2009). Lactate threshold concepts: how valid are they? https://doi.org/10.1007/s00421-009-1293-x Maunder et al. (2021). Durability in endurance training: from theory to practice. https://doi.org/10.1136/bjsports-2021-104098 Rønnestad & Mujika (2014). Optimizing strength training for running and cycling endurance performance: A review. https://doi.org/10.1519/JSC.0000000000000409 To learn more about strength training, check out these episodes: 197. The Surprising Side Effect of Strength Training 191. How to Create a Strength Workout 170. 7 Things to do to Reduce Soreness from Biking + Strength Training #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, August 4, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!  You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or 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/or 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. #Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025! WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you: Learn how to fuel yourself effectively in your day-to-day lif...

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• 219. MTB Gains: Strength Training Secrets with a PT Who Rides

  What if strength training could actually make you a better—and more durable—mountain biker? In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the bike, how to make it work even if you hate the gym, and what to prioritize if you’re short on time. Whether you’re chasing podiums or just want to ride pain-free longer, this one’s for you. To learn more about Jessie or to follow her, check out these links here: Website: https://www.chainreactionpt.com/ Instagram: https://www.instagram.com/chainreactionpt YouTube: https://www.youtube.com/@chainreactionPT To learn more about strength training, check out these episodes: 197. The Surprising Side Effect of Strength Training 191. How to Create a Strength Workout 170. 7 Things to do to Reduce Soreness from Biking + Strength Training #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!  You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or 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/or 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. #Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025! WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you: Learn how to fuel yourself effectively in your day-to-day life. Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside! Learn how and when to eat more or less food, and what foods are best for active people like you! Become a meal prepping pro, without spending hours in the kitchen. Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all. Regular video chats with the group to build community and learn from one another! Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9.

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• 218. Level Up Your MTB Skills: From Rider to Racer in 5 Shifts

  Feeling stuck in the “intermediate” zone with your MTB skills on the trails? Do you want to ride more confidently, tackle tougher features, or maybe (finally!) try racing? This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm. 🙌 I’m breaking it down into just 5 powerful shifts that can help you ride stronger, smarter, and more boldly on the bike. Let's help you progress from an intermediate to and advanced rider! PLUS: I’m sharing all the details about the VNTRbirds Rider to Racer program that starts Monday, June 23rd—your step-by-step guide to going from weekend rider ➡️ confident racer. You can learn more and register here: https://www.eventcreate.com/e/rider-to-racer-program-summ Scholarships available Registration closes SOON! To learn more about mindset or racing, check out these episodes: Episode 30. Race to Finish Mentality Episode 62. How do I Use Visualization? Episode 61. How do You Overcome Fear After a Crash?  #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!  You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or 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/or 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. #Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025! WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you: Learn how to fuel yourself effectively in your day-to-day life. Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside! Learn how and when to eat more or less food, and what foods are best for active people like you! Become a meal prepping pro, without spending hours in the kitchen. Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all. Regular video chats with the group to build community and learn from one another! Fill out the interest form here, and you will be the first to learn about the program and join! Again,

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• 217. Can Protein Supplements Prevent Muscle Loss in Recovery?

  Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼 If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even just injury or reduced training), then you’re in for a treat. I’m breaking down the latest 2025 meta-analysis that’s all about this. Grab your shaker bottle—and let’s make shift happen! Here's the link to the research journal publication so you can nerd-out on it: https://josr-online.biomedcentral.com/counter/pdf/10.1186/s13018-025-05847-4.pdf To learn more about nutrition tips for cyclists, check out these episodes: 167. Using Protein as a Recovery Tool 49. Four Ways to Eat More Protein 4. How Much Protein Should I Eat and Why? #Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025! WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and your energy and performance (or physique) goals? Then my new group coaching program, Fit + Fed to Shred is the answer! It will be an 8-week program that will help you: Learn how to fuel yourself effectively in your day-to-day life. Learn how to power your bike rides and help you avoid the dreadful "bonking" on rides and runs - or any adventure outside! Learn how and when to eat more or less food, and what foods are best for active people like you! Become a meal prepping pro, without spending hours in the kitchen. Optimize your sleep and recovery routines, so you can feel more refreshed after hard training sessions, once and for all. Regular video chats with the group to build community and learn from one another! Fill out the interest form here, and you will be the first to learn about the program and join! Again, here's the link: https://forms.gle/ZW7KLmEMmahSeZRV9. Let's get fit + fed to shred, together! #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, July 7, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!  You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or 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/or 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.

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