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 strategies including sleep, nutrition, nervous system regulation, parasympathetic breathwork, mobility, and how to safely return to training intensity.

Learn how to calm your central nervous system, speed up recovery, prevent injury, and maintain motivation after demanding bike challenges, without losing the fitness you worked so hard to build.

In this episode, you’ll learn:

• Why recovery is where cycling fitness actually improves
• How the Rapha Festive 500 (and similar challenges) stress the nervous system
• Signs you need recovery vs. more training
• How parasympathetic breathwork accelerates recovery
• Simple breathing drills to calm the CNS after hard rides
• What to eat after a heavy training block
• How to structure recovery days without losing fitness
• When to safely reintroduce intensity
• Why mental recovery matters just as much as physical recovery

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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 Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: cycling recovery strategies, how to recover after hard cycling training, Rapha Festive 500 recovery, cyclist nervous system recovery, parasympathetic breathwork for athletes, winter cycling recovery, endurance cycling recovery tips, gravel cycling recovery, mountain bike recovery, CNS fatigue cycling

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 training rituals, stay accountable, adjust your workouts for winter success, and keep your cycling fitness sharp until spring. If you’re feeling sluggish, unmotivated, or out of sync with your routines, this episode will help you shift your mindset, reboot your habits, and reclaim your momentum.

What You’ll Learn in This Episode:

• Why winter kills cyclist motivation (and why it’s not your fault)
• How daylight, melatonin, and temperature changes impact training
• Practical tips to stay consistent when it’s dark and cold
• How to make winter training easier and more enjoyable
• Why strength training is key for maintaining fitness during winter
• Simple winter-proof habits to boost mood, energy, and recovery
• How to rebuild confidence and consistency when routines shift

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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 Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: winter cycling motivation, how to stay motivated in winter, cyclist winter training tips, winter training slump, off-season cycling routines, indoor cycling motivation, circadian rhythm winter training, cycling strength training winter, how to maintain fitness in winter, cycling motivation loss

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 comfort issues, simple interval workouts to make time go faster, and how to use cadence variations to build better fitness. Plus, discover small upgrades that make a huge difference in your winter riding experience.

This episode is packed with practical coaching tips to help you ride smarter, stay motivated, and arrive in spring stronger than ever.

Check out these other relevant episodes:

• 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
• 233. The Secret Off-Season Training Formula
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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 Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: indoor cycling tips, winter cycling training, bike trainer workouts, indoor riding motivation, winter training for cyclists, mountain biking indoor training, gravel cycling winter workouts, cadence drills for cyclists, indoor bike trainer setup, how to enjoy indoor riding, cycling intervals indoors, trainer comfort tips, winter strength training for cyclists, Shred Strong program, off-season training for cyclists

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 your indoor trainer, this episode is your new winter survival guide.

Check out these other relevant episodes:

• 233. The Secret Off-Season Training Formula
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 221. How to Develop Durability on the Bike

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own.

#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 Winter cycle in January! Learn more about the program and sign-up HERE!

Keywords: indoor cycling tips, indoor trainer, trainer motivation, winter training cycling, make trainer rides easier, mountain bike winter training, indoor riding hacks, Zwift motivation, cycling strength training winter, Shred Strong program

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 matters, friends – and we need a strong voice and spirit to help push for greater representation in all facets of the cycling (and other outdoor sports) world.

Annijke is always elevating the work and voices of others, and now it’s time to shine the light on her own powerful voice. Give Annijke a follow on Instagram @geodesicdome and be sure to watch her short film, Mystic Rider, here. Photo credit to Jay Melena @jaystone_m.

Check out these other relevant interviews:

• 6. Inclusivity in Mountain Biking with Brooke Goudy
• 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 Winter cycle in January! 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, so you can get results faster.

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. Plus, get the scoop on our #ShredStrong program, kicking off the winter phase on January 5th – the ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with here here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk

What You’ll Learn:

• How much cycling volume you really need to maintain fitness this winter
• The best strength training strategies for cyclists in the off-season
• Why less riding doesn’t mean losing progress
• Simple ways to boost motivation and avoid burnout
• How #ShredStrong and 1:1 coaching helps you train smarter, not harder

Check out these other relevant episodes:

• 230. Strength Training for Pain-Free Knees
• 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
• 219. MTB Gains: Strength Training Secrets with a PT Who Rides

Research referenced in this episode:

• PMID 2314932: https://pubmed.ncbi.nlm.nih.gov/23914932/ (Note: Research shows that adding strength/resistance training to endurance training can improve endurance outcomes for cyclists, not necessarily that you need to reduce endurance training miles/volume by 30%.)

#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 Winter cycle in January! 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.