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-season.

Plus, I’ll share four go-to workouts you can plug into your week to build fatigue resistance, endurance, and on-bike strength, so you can ride longer, recover faster, and crush next season with confidence.

Here’s what you’ll learn:???? What lactate threshold actually means (and why it matters for gravel + MTB cyclists)????‍♀️ How to estimate your threshold without a fancy lab or power meter???? Four key workouts to boost endurance and fatigue resistance????️‍♀️ Why off-season strength training makes all of this even more effective

Check out these other episodes:

• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 225. Why Gravel + MTB Ride Wreck You (and How to Recover Smarter)
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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 sustainability and inclusivity. Whether you’re an endurance athlete or simply curious about innovative entrepreneurship, this episode offers insights and motivation to fuel your own success. Tune in and be inspired by Hannah’s story and how Flow Formulas can help you find your energy flow!

???? Check out Flow Formulas’ website: https://flowformulas.com/. Use code JEN15 to save some money on your orders (plus, all money raised goes back to the Colorado Mountain Bike Organization to support local trails).

???? Tap here to follow Flow Formulas on Instagram.

Check out these other episodes:

• 176. How to Fuel Effectively on Race Day
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 156. How to Master Hydration

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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)✨ Simple ways to start lifting without overwhelm✨ How strength training makes you more durable, powerful, and faster on the bike

Think of this as your off-season advantage – a way to turn downtime into your best riding season yet.

And if you want the guesswork taken out? My #ShredStrong strength training program starts November 3rd and gives you the exact workouts you need to get stronger without feeling overwhelmed.

???? Tap here to join: shifthumanperformance.com/shredstrong

Check out these related episodes + references:

• 221. How to Develop Durability on the Bike
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides
• 191. How to Create a Strength Workout
• Research referenced in this episode: https://pubmed.ncbi.nlm.nih.gov/24862305/

#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.

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 need (core, grip, posture) to ride harder and recover quicker
• How to adapt your training and recovery so you don’t end up beat, broken, or burnt out
• Nutrition tips to fuel the rough: protein, electrolytes, and enough carbs
• Gear & technique hacks: tires, posture, line choice, letting the bike do some of the work

Studies referenced if you want to nerd-out:• “Effects of vibration on efficiency in off-road cyclists” (PMID 33948546)• “Strength Training Improves Performance and Pedaling Characteristics in Elite Cyclists” (PMID 24862305)• “Optimizing strength training for running and cycling endurance performance” (PMID 23914932)

If you ride gravel or mountain bike, or you want to get into it without paying the price in soreness and fatigue, then this is the episode to guide your next few weeks of training.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 224. How to Finally Stop Bonking Mid-Ride

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me. ????‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and 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.

Bonking isn’t just annoying – it limits your performance, enjoyment, and confidence. Get this right, and you’ll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins.

Episode highlights:

• WHY bonking happens. Spoiler: it’s not just being tired, it’s literally running out of glycogen (your “gas tank”).
• The 4-step bonk-proof plan: Fuel Pre-Ride → Fuel During → Hydrate → Train Smart.
• Science-backed fueling guidelines (ACSM + peer-reviewed research).
• Strength training as your secret weapon – it’s proven to improve performance and delay fatigue in cyclists.
• Realistic, actionable tips… no complicated math or lofty expectations.
• Your next step: apply to work with me in my 1:1 Peak Performance Program to unlock power, endurance, and confidence on + off the bike – application link is here.

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 172. What is Your Sweat Rate?

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists – you can join any time you want, but we’re starting the main Fall/Winter cycle in November! Learn more about the program and sign-up HERE!

Hi, it’s me.

Life doesn’t always follow your training plan, and that’s okay. In this episode, I’ll teach you how to pivot your strength and cycling workouts when work, family, or stress throw curveballs. You’ll learn my “3 R Framework” (Reduce, Replace, Reschedule) so you can stay consistent, avoid burnout, and actually build resilience as a busy professional who loves to ride.

We’ll cover:

• Why adaptable training beats rigid plans for long-term success
• How to pivot when you’re short on time, energy, or equipment
• The mindset shift that separates thriving athletes from frustrated ones
• Actionable steps to create your own adaptable training toolkit

Whether you’re balancing a demanding career or just navigating life’s chaos, this episode will help you train smarter, stay consistent, and feel empowered.

You’ve seen HRV pop up on your stats screen. Now, meet your new secret weapon. In this episode, I break down what Heart Rate Variability (HRV) really means, why it’s the ultimate gauge of balance between “fight or flight” and “Netflix & chill,” and how it matters for mountain bikers and gravel cyclists.

• Learn how HRV trends can reveal overtraining, readiness, or even illness.
• Hear about a real mountain biking study where HRV stayed low after a 3-day race.
• Understand the link between HRV and aerobic fitness gains.
• Discover simple, accessible strategies to boost HRV, such as breath work, bedtime routines, recovery rest days, and smart training tweaks.
• Use HRV not as a judgment, but as a powerful tool to optimize performance.

Research links used for this episode:

• https://pubmed.ncbi.nlm.nih.gov/36593493/
• https://magazinebike.com/2025/05/06/heart-rate-variability-training-hrv/?utm_source=chatgpt.com
• https://www.mdpi.com/1660-4601/18/14/7636

Check out these related episodes:

• 221. How to Develop Durability on the Bike
• 213. Fueling More Miles: Nutrition Tips for Cyclists in Season
• 170. 7 Things to do to Reduce Soreness from Biking + Strength Training

#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! Learn more about the program and sign-up HERE!

Hi, it’s me.

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