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PODCAST

Making Shift Happen

Jen Kates with Shift Human Performance

Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food – because, let’s be real: there are a LOT more important things

health & fitness fitness

All Episodes

22:04

233. The Secret Off-Season Training Formula: Train...

Making Shift Happen ·

2025/11/21

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 avoid trainer fatigue, all while setting yourself up for a stronger spring season.What You’ll Learn: Why training less in winter can actually make you fitter How to reduce volume without losing performance The mental shift that keeps

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54:14

232. Annijke Wade: Advocating for All Cyclists

Making Shift Happen ·

2025/11/13

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

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21:11

231. How to Maintain Bike Fitness Without Losing...

Making Shift Happen ·

2025/11/08

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

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20:56

230. Strength Training for Pain-Free Knees

Making Shift Happen ·

2025/10/30

Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t 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) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve.You’ll learn: Why knee pain shows up for cyclists and what real causes are (it's not just your saddle height) How isometric wall-sits and other

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12:51

229. Why Your Low Back Hurts on the Bike (and How to...

Making Shift Happen ·

2025/10/23

If you’ve ever felt that familiar low back pain mid-ride, you’re not alone... but it doesn’t 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 mobility strategies to fix it, for good.You’ll learn:✅ The top causes of cycling-related low back pain✅ Simple strength moves to build a more resilient spine✅ Why glutes, hips, and thoracic mobility matter✅ How off-season strength training can keep

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228. Ride Longer, Burn Smarter: Lactate Threshold...

Making Shift Happen ·

2025/10/17

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,

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44:18

227. Fueling Success: The Story Behind Flow Formulas...

Making Shift Happen ·

2025/10/09

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

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15:14

226. Off-Season Strength Training for Cyclists: Build...

Making Shift Happen ·

2025/10/02

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,

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17:49

225. Why Gravel + MTB Rides Wreck You (And How to...

Making Shift Happen ·

2025/09/25

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

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12:30

224. How to Finally Stop Bonking Mid-Ride

Making Shift Happen ·

2025/09/11

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

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223. How Busy Cyclists Can Adapt Training When Life...

Making Shift Happen ·

2025/08/28

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

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11:36

222. Heart Rate Variability (HRV) for Cyclists: The...

Making Shift Happen ·

2025/08/22

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

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21:32

221. How to Develop Durability on the Bike

Making Shift Happen ·

2025/08/14

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

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29:43

220. Why VO₂max Isn’t Everything for Cyclists

Making Shift Happen ·

2025/07/26

Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists.You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an

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45:40

219. MTB Gains: Strength Training Secrets with a PT...

Making Shift Happen ·

2025/07/14

What if strength training could actually make you a better—and more durable—mountain biker? In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the bike, how to make it work even if you hate the gym, and what to prioritize if you’re short on time. Whether you’re chasing podiums or just want to ride pain-free longer, this one’s for you. To learn more about

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18:15

218. Level Up Your MTB Skills: From Rider to Racer in...

Making Shift Happen ·

2025/06/19

Feeling stuck in the “intermediate” zone with your MTB skills on the trails? Do you want to ride more confidently, tackle tougher features, or maybe (finally!) try racing?This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm. 🙌 I’m breaking it down into just 5 powerful shifts that can help you ride stronger, smarter, and more boldly on the bike. Let's help you progress from an intermediate to and advanced rider! PLUS: I’m sharing all the details about

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13:47

217. Can Protein Supplements Prevent Muscle Loss in...

Making Shift Happen ·

2025/06/12

Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even just injury or reduced training), then you’re in for a treat. I’m breaking down the latest 2025 meta-analysis that’s all about this. Grab your shaker bottle—and let’s make shift happen! To learn more about

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20:28

216. Metabolic Flexibility: The Missing Link in...

Making Shift Happen ·

2025/06/05

Today, we’re diving into something everyone is talking about without even realizing it… but few actually understand: metabolic flexibility.Think of it as your body’s ability to shift gears efficiently, burning fat when it makes sense, using carbs when it’s time to perform, and doing it all without crashing or constantly needing a snack. If you’ve ever hit a wall in your workouts, struggled with energy crashes, or felt like your “clean eating” isn’t working anymore, then this episode is for you

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15:19

215. How to Fuel for Early Morning Training

Making Shift Happen ·

2025/05/29

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

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14:18

214. What NOT to Eat Before Bike Rides

Making Shift Happen ·

2025/05/22

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.💩😳Give this episode a listen to make sure that you’re eating the RIGHT things before your bike rides - and avoiding the things that may leave you running for la toilette!😉 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

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