Small Tweaks, Big Gains: MTB Training Insights & Coaching Myths with Dr. Liz Koch #34

Have you ever invested time and money into mountain biking skills clinics, only to find yourself facing the same challenges on the trails weeks later? I've certainly been there! In this episode, we delve into why a certain way of training falls short in delivering lasting improvements, the cause for overthinking on trails and we'll explore the principles of motor learning and what kind of skills training leads to genuine progress. Tune in to discover actionable strategies that will transform your riding experience and help you break through plateaus. In these video on YouTube I dive deeper: Goal- vs. Technique Oriented Training: https://youtu.be/IkHH8CEqCBA&list=PLwfXYMc609PVq5RJglo4WNdbZtgc_uN8S  MTB Skills Playlist: Questioning MTB Credos Want to support my ads-free podcast, my mission to make mountain biking safer, more inclusive and my value-driven content? 🩵 Support me on Patreon AND get access to exclusive content: https://www.patreon.com/c/rideandinspire 

Are you riding more than ever, but still not seeing real progress? In this episode, we dive into one of the biggest myths in mountain biking: that riding trails automatically makes you better. Spoiler: if you're an adult mountain biker: It doesn’t. And if you’re only riding you might actually be reinforcing bad habits that lead to plateaus, frustration, or even crashes. Find out why in this episode!  Just to make things clear though: My intention with this episode was definitely not to say that a ride without progress isn’t a valid ride—it was more about raising awareness that only riding, can eventually lead to a plateau. If that plateau is your happy place—AMAZING! But if it starts to feel a bit stale, then that’s the perfect moment to shake things up. That’s really what I wanted to touch on in this episode and to give you hands on tools how to and WHY to do so! In this episode you'll learn: How to avoid the illusion of progress The difference between soft skills and hard skills in MTB How to actually improve hard skills One of the biggest MTB mistakes adult riders make that causes skills plateaus The key for safety, control, and lasting confidence on your mountain bike Whether you’re new to the sport or have decades of trail time, this episode may shift the way you think about your own progress—and show you how to train smarter. 🎯 Grab your FREE Trackstand Course 🎯 Get MTB Skills Tips directly into your inbox 🎯 Work with me to overcome skills plateaus, learn safely and train smarter (instead of harder) 🎧 Subscribe, share, and leave a review = this will help the podcast reach more riders! Want to support my ads-free podcast, my mission to make mountain biking safer, more inclusive and my value-driven content? 🩵 Support me on Patreon AND get access to exclusive content: https://www.patreon.com/c/rideandinspire 

Do comparisons frustrate you more than they fuel you? You're not alone - especially as a woman rider navigating a sport that's often tougher for us physically and mentally. Ever had a male riding buddy muscle through a tricky section (or skill) and then casually tell you, "It's easy"? Yeah, we've all been there. In this episode, I share 3 practical tips on how to turn that envy and frustration into motivation and real progress on the trails. Learn why biology and anatomy makes mountain biking different for women, how to stop unfair comparisons from stealing your confidence, and remember: you can train smarter, not harder with my SKILL UP PROGRAM, starting on March 29th: https://roxybike.podia.com/skill-up-2-0-6-weeks-mtb-skills-program It's a once-a-year opportunity to work in real-time with me and combines skills training, mental strength, mobility, strength, neuroathletics and coordination drills right on YOUR doorstep and in your living room! It's simple, yet highly efficient and fun!  Want to support my ads-free podcast, my mission to make mountain biking safer, more inclusive and my value-driven content? 🩵 Support me on Patreon AND get access to exclusive content: https://www.patreon.com/c/rideandinspire   

I discuss the importance of personalized training for women in mountain biking with Dr. Liz Koch, Physiotherapist and Strength & Endurance Training Expert. We talk about the significance of understanding movement patterns, biomechanics, and some common misconceptions in coaching and training, address a tailored approach to strength training and skills development, particularly for women and riders aged 40+, and explore how small adjustments in technique can lead to significant improvements in performance. We also touch on the difference between being a skilled rider and an effective coach, advocating for a deeper understanding of biomechanics and movement in sports training and mountain bike instructor certifications and look at some possible causes as to WHY some coaches teach so superficially.  Join my Live-Online Skill Up Program, starting March 29th - an ALL-IN-ONE Program with Skills, Strength Training, Mobility, Mindset, Neuroathletics + Coordination Drills on your doorstep and in your living room to improve your ON TRAIL Skills, Confidence and Control: https://roxybike.podia.com/skill-up-2-0-6-weeks-mtb-skills-program  Video links mentioned in this episode: Why not to drop both heels: https://youtu.be/VgddegvDvzU&list=PLwfXYMc609PXOZxbdKKE9i0hFzk8hTip0   Why not to focus on ELBOWS OUT! https://youtu.be/C8hm9L0BOm4?si=sv1LdMC3BjGp8XO4&list=PLwfXYMc609PXOZxbdKKE9i0hFzk8hTip0 More Info about Dr. Liz Koch and Outdoor Women Strong: Liz's Podcast: https://open.spotify.com/show/2kpgGpDSqdGfZ4zTsJsngC?si=2d23cf0e72eb4dcb Her Strength Training, Mobility and Endurance Membership: https://theridelife.com/ride-life-membership-1/ Liz's YouTube Channel: https://www.youtube.com/c/TheRideLife   

This episode is the audio from my video, "It took me 20+ years to realize what I’ll tell you in about 10 minutes." And honestly? I wish I had heard this pep talk two decades ago. I want to save you YEARS of frustration - those painful moments of feeling like a failure, pushing yourself into rides you THINK you should do, but that actually hold you back. In this episode, I share: - Why I felt empty chasing the wrong goals - and how you can avoid that trap. - How to truly enjoy every ride, no matter your level. - Why you're NEVER too old to improve (and why you should keep evolving until your last ride). - How I finally found real happiness in biking and life. - Why I do what I do - and how this realization changed everything. This is probably THE most important lesson I’ve ever learned—and it took me AGES to figure out. But you can get it all in just 14 minutes. 🎧 Hit play, and let’s talk about the ride that really matters. Want to watch the video instead? Here it is: https://youtu.be/12iBPxKGHMQ Want me to guide you every step of the way to GROW? Then let's do this! https://roxybike.podia.com 

Feeling stuck in your mountain biking progress? Frustrated learning wheelies, bunny hops or other MTB skills? In this episode, I share how to bio-hack your brain for faster skills growth, a practice hack to stay motivated when progress feels slow or invisible, and why to embrace the process. Tune in for practical tips and a mindset shift to help you overcome plateaus and enjoy the journey of mastering MTB skills.  Links I mention and that are related:  📖 My MTB-Skills and Mindset Blog: https://roxybike.podia.com/blog  ䷢ Work with my step by step drills and personal coaching to improve faster: https://roxybike.podia.com/mountain-bike-online-courses 🆓 Get my Trackstand Course for FREE and tips directly into your inbox: https://roxybike.podia.com/sign-me-up  Support this ads-free podcast and my ads-poor content: ☕️ Buy me a (virtual) coffee: https://buymeacoffee.com/roxyinspires  🩵 Support me on a monthly basis AND get access to exclusive content: https://www.patreon.com/c/rideandinspire          #mtbpodcast #mountainbiking #practicebringsprogress #embracetheprocess #practicehack #mtbskills #mtbcoaching #mtb 

Taking you on a hilly walk (sorry for being a little out of breath), sharing how gratitude can revolutionize your mountain biking experience and life! In this episode, we explore the science-backed benefits of thankfulness, why it boosts joy - and deliberately choosing your focus can create flow and more happiness both on and off the trails. Learn simple, actionable exercises to embrace gratitude, enhance your mood, improve your mental and physical health, and deepen your connection with the sport and yourself. Want to work with my drills and join my online community of practice aficionados to keep you accountable - which makes it easier to build new habits? Then start now - on your doorstep: https://roxybike.podia.com/sign-me-up (By signing up for my mailing list you will get my Trackstand Course for free) and don't forget my Black Friday Discount: Code BF-2024 valid until December 1st, 11 pm CET Want to show me some gratitude for this non-monetised podcast? I pour my heart into creating non-monetised podcasts and newsletters to keep you inspired and informed. If you’ve found value in my work, here’s how you can show your appreciation: 💛  Buy me a coffee here 😍 and make my day! 🙏 Become a Patron  to support my work on a regular basis and enable me to continue sharing with you: https://www.patreon.com/c/rideandinspire  Your support means the world to me and helps fuel my creativity and passion for helping riders like you thrive on and off the trails. Here are the studies I refer to in this episode:  https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain  https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.84.2.377 https://newsinhealth.nih.gov/2019/03/practicing-gratitude         #mtbpodcast #roxybike #gratitude #mentalhealth #rideandinspire #mountainbiking #mtblove #mtbtherapy 

Sharing a few surprising lessons I learnt racing in a local mountain bike (and e-mtb) hobby race on the weekend. If you want to see the type of trails we rode and a fun little moment when Berni's mom called, then watch this short video on YT: https://youtube.com/shorts/0MOuFHehn6A?feature=share  I also talk about: an inspirational story one of the racers (aged 70+!) shared with us the elusive Flow State (and about how some people confuse Flow with an adrenaline rush - and the dangers of doing so according to neuroscience) a motivating concept about learning, especially at an advanced age (quoting James Clear)  why (re-)focusing during a race matters self talk strategies for more confidence, persistence and patience practice culture vs. crash culture  how to instrumentalise mountain biking to contribute to happiness  Want to support my channels with value-focused content and this ads-free podcast? You can do so by buying me a (virtual) coffee: https://buymeacoffee.com/roxyinspires Support me on a monthly basis and get access to exclusive content by becoming a patron: https://www.patreon.com/c/rideandinspire         #mtbpodcast #rideandinspire #mountainbiking #mentaltraining #emtb #mtbracing #mtb #morewomenonbikes #mtbinspiration #mountainbikepodcast #roxybike #mentalhealth #selftalk   

How can we leverage mountain biking to make the world more inclusive? What do mountain biking ladies think about sexism in the mtb world (and beyond)? Is hate on social media a reflection of society? Is there systematic misogyny? Is it a coincidence that most Nobel Prize winners are male? How can mountain biking help build skills for life? In this episode I address these and many more questions, sharing some of the wild comments I got below my last YouTube video (which contained a cheeky joke, that prompted some men to write pretty outrageous comments below it, and MANY people to write absolutely LOVELY comments and even send me super appreciative emails 😍) Here's the video with the comments - DO read the pinned comment to find out more about WHY I said what I said: https://youtu.be/_eCNaa4hn1k?si=Kqkm5BN1x5OfLyLg Here's the Facebook Group "Mountain Biking Ladies" I mention, founded by Dr. Liz Koch: https://www.facebook.com/groups/mtbladies/  Source of the percentages mentioned about toxic users: https://x.com/AdamMGrant/status/1846179226778849732/photo/1  Not mentioned in this podcast, but very relevant article: https://greatergood.berkeley.edu/article/item/how_to_turn_down_the_tension_in_a_conversation Support my podcast, YouTube and Instagram channels, which I feed in my free time to share my full-time experience as a skills coach & mental trainer: ☕️ Buy me a coffee: https://buymeacoffee.com/roxyinspires 💞 Become a patron: https://www.patreon.com/c/rideandinspire - which will also get you access to exclusive content like Trouble Shooter Tutorials and detailed Skills Analyses.          #mtbpodcast #mtb #mtbladies #morewomenonbikes #mountainbiking #mountainbikepodcast #mtblife #mtbsexism #mtbismore #roxybike #mtbcoaching 

In this episode I share a recording of an interview conducted by journalist Bay Hagebeek - a deep talk during which we dived into topics like mental health, sexism, soul vs. ego, authenticity, why I became a coach, spirituality, eating disorders, how being egoistic can actually serve the world and how I've started to take hate on the internet less to heart. Here's the written interview Bay published after our talk: https://bayhagebeek.nl/mountain-biking-a-tool-for-mental-strength/ and this is the recording of the interview, which I've separated into chunks to make it more digestible.  Here's a timeline:  0:00 - Intro and topics of this episode 1:40 - How I got into mountain bike coaching 3:20 - Why did I turn anorexic and how did I beat this illness? 7:23 - How can you stay true to yourself? Soul vs. Ego  9:15 - MTB Beginner tips - How I reduced crashing 11:32 - Tips to get into mindfulness and how it helps 13:52 - Did I visit retreats and how I ultimately healed my eating disorder 15:22 - What is mental training & how to use mental training in daily life 16:22 - Is mindset everything? 18:11 - How to make the best of our riding time to improve mental health 19:35 - How can we change our thoughts? 20:12 - How I avoid suffering to impact me negatively. My approach to spirituality and sexism. 22:26 - How being egoistic helps others in the long run  23:24 - My view on sexism and hate on the internet    Find my podcasts and content helpful, inspiring or important?I'm NOT an influencer, so I do not live off the content I release, actually, it COSTS me money for hosting it and it also costs me a LOT of time!  Support me and the content here, to keep it coming:  Buy me a coffee ☕️ - https://buymeacoffee.com/roxyinspires  Become a Patron on Patreon 💖 - https://www.patreon.com/rideandinspire  And/or leave me a friendly comment, give me a rating and share the content 😍🚀       #mentaltraining #mtbmentalhealth #mtbpodcast #roxybike #soulvsego #beatanorexia #morewomenonbikes #metoo