February is Heart Health Month, and in this episode of Making Shift Happen, we’re breaking down how busy gravel cyclists and mountain bikers can build a stronger heart, without adding more stress to your schedule.

Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and the National Institutes of Health (NIH), this episode covers practical, science-supported habits that improve cardiovascular health and cycling performance.

You’ll learn how to:

• Improve heart health through smart training and daily movement
• Fuel your body with simple, heart-healthy meals
• Use sleep and recovery to boost endurance and power
• Manage stress for better performance and long-term health
• Understand why knowing your health numbers matters

Whether you’re juggling work, family, and training – or just trying to ride stronger without burnout – this episode gives you realistic tools to support your heart, body, and mindset.

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter

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 why not now?! Learn more about the program and sign-up HERE!

Keywords: heart health for cyclists, gravel cycling training, mountain bike fitness, endurance athlete heart health, cycling nutrition, cycling recovery, busy athlete training, cardiovascular health cycling, Shred Strong podcast

In this episode, Liz Sampey (she/her), a Doctor of Physical Therapy and concussion specialist, shares her journey as an athlete and her experiences with concussion. Liz covers the basics of concussions and effective management strategies for recovery. Liz emphasizes the need for education and support in concussion care, highlighting the complexities of rehabilitation and the significance of addressing multiple systems affected by concussions. Lastly, Liz aims to empower athletes with knowledge to navigate recovery and promote a culture of safety in sports.

Give Dr. Liz Sampey a follow on Instagram here and find out more info on her programs and coaching on her website here. Photo credit to Evan Wilson.

Check out these other interviews:

• • 241. From Mountain Trails to Mindfulness with Karen Jarchow
  • 232. Annijke Wade: Advocating for All Cyclists
  • 181. From Pregnancy to Perimenopause with Holly Sato, MD

Do you have nutrition and fitness goals? I’m your coach!

If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb, 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 why not now?! Learn more about the program and sign-up HERE!

Keywords: Liz Sampey, Eliza Sampey, physical therapist, concussion, athlete, injury, resilience, rehabilitation, sports, physical therapy, brain injury, endurance sports, concussion management

Many cyclists notice an increase in hunger during winter training, even when riding fewer miles. This episode of Making Shift Happen explains why cold weather increases energy demands and how to fuel appropriately without fear of fat gain.

Coach Jen breaks down the physiology of cold exposure, nervous system stress, and strength training, while offering simple, practical fueling strategies for mountain bikers and gravel cyclists training through winter.

In this episode, we talk about

• Why cold temperatures increase calorie needs
• How winter training stress affects appetite
• Common fueling mistakes cyclists make in winter
• How to eat enough without over-tracking or restriction
• Why protein and meal timing can be more important to focus on
• How to prevent under-fueling and burnout

Check out these other relevant episodes:

• 236. How to Stay Motivated When Winter Days Get Short and Cold
• 231. How to Maintain Bike Fitness Without Losing Motivation this Winter
• 196. 5 Nutrition and Fitness Tips for Winter

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 why not now?! Learn more about the program and sign-up HERE!

Keywords: winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, winter nutrition, winter fueling

In this episode of Making Shift Happen, Jen Kates interviews Karen Jarchow, a professional cyclist and coach, about her journey from professional racing to embracing a holistic approach to life and coaching. They discuss the importance of emotional and spiritual health, the power of breathwork, and Karen’s personal experiences with transformation and connection. Karen shares insights into her coaching philosophy and the development of her program, Where Spirit Meets Sport, which integrates mindfulness and holistic wellness into athletic training.

Give Karen a follow on Instagram @karenjarchow.coaching and find out more info on her programs and coaching on her website karen-jarchow.com. Be sure to subscribe to her newsletter to stay in touch with her!

Check out these other interviews:

• • 232. Annijke Wade: Advocating for All Cyclists
  • 181. From Pregnancy to Perimenopause with Holly Sato, MD
  • 165. Women’s Mountain Bike Network: Making an Impact for Women in Mountain Biking

Do you have nutrition and fitness goals? I’m your coach!

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 why not now?! Learn more about the program and sign-up HERE!

Keywords: Karen Jarchow, holistic health, breathwork, emotional health, spiritual health, professional cycling, coaching, mindfulness, transformation, connection, Making Shift Happen

Winter training doesn’t fail because cyclists are lazy – it fails because expectations are unrealistic. In this episode of Making Shift Happen, Coach Jen Kates explores how identity-based habits can help cyclists stay consistent, strong, and motivated through the winter months without burning out. Instead of chasing perfection, this episode reframes winter training as a season for durability, strength, and habit-building.

• Why all-or-nothing thinking shows up during winter
• How identity-based habits improve consistency
• What “showing up” really looks like in winter training
• Why winter is the foundation for spring fitness
• How small habits compound into big gains

Check out these other relevant episodes:

• 239. A Simple No-BS Way to Set Goals That Actually Stick
• 150. Using Your Core Values to Set Goals
• 108. Two Things Wrong With Your Goals

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 why not now?! Learn more about the program and sign-up HERE!

Keywords: new year fitness for cyclists, winter training for cyclists, strength training for cyclists, winter training for athletes, endurance athlete mindset, identity-based habits, habit-building, perfection, all-or-nothing mentality

January is here, and so are the goals. But if you’ve ever felt overwhelmed, paralyzed, or burned out by goal setting before February even hits, then this episode is for you.

In this episode, Coach Jen breaks down a simple, sustainable approach to goal setting inspired by identity-based habits popularized by James Clear, without the pressure, perfectionism, or overplanning.

Instead of asking “What do I want to achieve?”We ask the better question: “Who do I need to become, and what does that person do daily?”

In This Episode, You’ll Learn:

• Why most New Year’s goals fail by February
• How identity-based goal setting creates long-term success
• How to define the “version of you” who has already reached your goals
• What daily habits actually matter (and which ones don’t)
• How to simplify your goals
• Why consistency beats motivation every time

Check out these other relevant episodes:

• 150. Using Your Core Values to Set Goals
• 108. Two Things Wrong With Your Goals

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: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset.

Instead of tracking every bite or throwing structure out the window, you’ll learn how to practice mindful eating, recognize hunger cues, choose foods you truly enjoy, and maintain fitness with simple, realistic non-negotiables. This episode is perfect for cyclists and active adults who want to enjoy the holidays and feel strong heading into the new year.

In this episode, you’ll learn:

• Why tracking macros during the holidays often increases stress instead of results
• How mindful eating helps regulate hunger and fullness cues
• The power of slowing down meals to improve digestion and satisfaction
• How to intentionally choose holiday foods you genuinely enjoy
• Why “memories over macros” leads to better long-term consistency
• How to set 2-3 simple non-negotiables that keep fitness goals intact
• How strength training and light structure can support holiday balance

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: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

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