Knowing how to fuel for early morning training can help you maintain performance and power on and off the bike and in and out of the gym. It can also help you learn how to recover properly since you aren’t under-fueling before harder training efforts. Give this episode a listen to learn about the 3 things you can focus on when time is crunched in the morning before your bike rides and/or training.

To learn more about nutrition tips for cyclists, check out these episodes:

• Part 1: How to Fuel Before Bike Rides
• Part 2: How to Fuel During Bike Rides
• Part 3: How to Fuel After Bike Rides

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 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).

Hi, it’s me.

We talk a lot about what to eat before, during, and after your bikes rides… but we don’t talk enough about what NOT to eat before bike rides.

As riding season ramps up, mountain bikers and gravel cyclists need to rethink their nutrition. Learn how to fuel longer rides, recover better, and keep energy steady with smart seasonal strategies with these nutrition tips for cyclists.

Also, if you’re you feeling fatigued, having difficulty sleeping, and getting moody AF? Those could be signs that you’re not fueling enough for the added hours in the saddle. Give this episode a listen to make sure you are fueling enough – and effectively – for your increased riding this season!

So, you’ve decided you’re ready to change – that’s awesome! But are you WILLING to make the change? (It’ll get uncomfortable and not many people love to be uncomfortable.) Are you ABLE to make the change? Or do you need a little support from someone – like a coach – to make it happen?

With the snow melting and the weather cooperating more for some more riding, let’s get your bike ready for some more miles! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it’s ready to shred with you.

Distractions obliterate your focus. By not fully-investing your attention into your work or task at hand, you are doing your brain and body a disservice. So, instead of half-assing your focus and rest, learn to set boundaries in order to limit your distractions, and your focus and health will soar!

You will feel more present in all that you do. You will have more energy, and you will even become a better human along the way. Why not try to half-ass your life less?

To learn more about Steve Magness, who was the inspiration for this episode, visit his site here: https://www.stevemagness.com/. I highly recommend his book, “Do Hard Things.”

Here are other related episodes worth checking out:

• 203. How to Live la Pura Vida
• 173. What Can You Get Out of a Morning Routine?

If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#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).

Hi, it’s me.

Creatine is one of the most researched supplements in the world, and it is found to be safe and effective. However, creatine use among women is vastly under-researched (what else is new?). Recent research is including more women (which we desperately need!), and the current research is showing that women store and synthesize less creatine than males. In this episode, I explain the differences between women and men when to comes to creatine supplementation, and how dosage can be adjusted, if at all.

Here’s the study I referenced in this episode if you’d like to nerd-out on it with me: PMID 33800439: https://pubmed.ncbi.nlm.nih.gov/33800439/

Here are other episodes worth checking out:

• 161. All About Creatine and Q+A
• 208. The Downsides and Dangers of Supplements

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#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).

Hi, it’s me.

Despite supplements sometimes being beneficial and having a relatively low-risk profile, there are some downsides and dangers to supplements. In this episode, I share some things to look out for when it comes to supplements, as well as a couple of things you can do to keep your safety and health in check if you decide to supplement.

Some things you can look for on the labels of your supplements are that the supplement company practices Good Manufacturing Practice (GMP) and you get some bonus points if they are third-party tested for accuracy and quality (this will usually cost more). Also, here are some resources for you:

• You can learn more here on the FDA’s website if you are in the United States: https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
• https://examine.com/ is an excellent resource for learning more about supplements and which ones may be beneficial for you, once you speak with your qualified medical professional.

Here are other episodes worth checking out:

• 161. All About Creatine and Q+A
• 31. Q+A on Collagen Protein

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#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).

Hi, it’s me.