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 avo

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

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 fit

Feeling knee pain on the bike (or in life)? Youre not alone, and it doesnt 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) i

If youve ever felt that familiar low back pain mid-ride, youre not alone... but it doesnt 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 mo

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 weeks episode, Im breaking down lactate threshold training simply, with no science degree required. Youll le

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

Fall is here, the days are shorter, and your rides might be winding down - but your fitness doesnt have to! In this episode, Im talking about why the off-season is the perfect time to start strength training for mountain bikers and gravel cyclists.Here

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 wor

Bonking isnt just annoying - it limits your performance, enjoyment, and confidence. Get this right, and youll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins.Episode highlights: WHY bon