MTB Longevity: What Riders Over 40 Need to Know About Strength Training, Sleep & Nutrition #41

Are you a mountain biker (man or woman) over 40 who's interested in finding out how to adapt to your hormonal changes? In this episode, we dive into what really changes after 40 and how to adapt your training, recovery, and nutrition to ride stronger, and with more confidence. Whether you're dealing with slower recovery, declining energy, mood swings, or just want to future-proof your riding, this episode gives you practical, science-backed strategies to stay powerful and resilient on the trail. Together with performance coach Jen Kates from Shift Human Performance, we break down: Why strength training is non-negotiable after 40 (especially for women!) - and even more so for mountain bikers How hormonal shifts affect recovery, body composition and energy in men and women Why carbs and protein are critical for performance — and how to time them Practical strategies to improve sleep, reduce fatigue, and stay consistent What the science says about muscle loss, joint health, and hormonal changes  Foundations of strength training, nutrition & recovery for mountain bikers over 40 Whether you're riding to stay fit, chase flow, or overcome fear on technical terrain — this episode gives you tools to keep progressing in your 40s, 50s and beyond. 🎧 Tune in to learn how to build a body that supports your riding — not one that breaks down because of it.  Work with Jen: https://shifthumanperformance.com/shredstrong/ Work with me, Roxy: https://roxybike.podia.com/sign-me-up (The link will give you access to a free course and tips to your inbox!)  Support my ads-free podcast: https://www.patreon.com/c/rideandinspire or BUY ME A COFFEE 🥰 here: https://buymeacoffee.com/roxyinspires  The two books I mention in this episode: Why we sleep by Dr. Matthew Walker and BREATH by James Nestor 

Don’t feed the trolls — let them FUEL you. 🔥 In this episode, I share my 5-step protocol for transforming verbal bullying into mental strength. You’ll learn how to:- Take hate less personally - Understand the psychology of bullies and “anger talk” - Respond with integrity and a growth mindset - Use neuroscience to understand why hate can hurt — and why it doesn't have to - Build resilience like resistance training for your nervous system This is a message for every rider who’s ever been judged, dismissed, or verbally attacked for trying to grow — whether on a trail, online, or in life. Sign up for my info letter and a free course: https://roxybike.podia.com/sign-me-up Work with my mental fitness course for more confidence on the trails and in everyday life: https://roxybike.podia.com/courage-and-confidence-booster Find all my skills courses here: https://roxybike.podia.com/mountain-bike-online-courses Support my ads free podcast by becoming a patron: https://www.patreon.com/c/rideandinspire

Whether you're struggling with steep trails, feeling stuck in your skills, or just want to train smarter, this episode offers fresh insights from the world of elite music performance — applied directly to mountain biking. In this powerful conversation, Roxy talks with Noa Kageyama, performance psychologist and creator of The Bulletproof Musician, about the fascinating overlap between music and mountain biking, and what both worlds can teach us about motor learning, fear, and practice that truly sticks - not just "in the practice room", but when we actually need to perform. You’ll learn: - What separates practice that sticks from performance that fades - Why your level of fatigue and your strength, but also your skills, directly affects how much fear you feel - How practice influences line choices  - Why adult learners need different strategies than kids — and how to adjust - The truth about “muscle memory” and what actually builds confidence - Why variability in MTB practice improves skill retention - How to stop chasing perfection and start focusing on sustainable progress - Why practice needs to be "messy" and how to make mountain biking safer, while still improving!  🎙️ Find Noa's Blog, Podcast and Online Courses here: https://bulletproofmusician.com/blog/  🧠 Work with my courses to build MTB Skills that stick: https://roxybike.podia.com 📥 Start with my free course and get tips to your inbox: https://roxybike.podia.com/sign-me-up      #sportspsychology #performancepsychology #musicandmountainbiking #mountainbiking #practicethatsticks #mtbtraining 

Can mountain biking help you recover from burnout - or could it secretly be making overwhelm and exhaustion worse? In this episode, we touch on the neuroscience of burnout and boreout, proven ways to rebuild skills, inner stability, and joy on the bike and how burnout impacts your nervous system, decision-making, and overall well-being. As a full-time mountain bike coach and certified mental trainer, I’ve worked with hundreds of riders—some of whom came to me during or after burnout. Here’s what you’ll learn in this episode: What burnout and boreout really are — and how they show up in your body and brain Why decision fatigue can lead to exhaustion and poor choices How mountain biking and what type of skills training can support recovery The ways riding can actually worsen burnout What warning signs to look out for if your rides are doing more harm than good A type of coaching that helps riders rebuild confidence, control, and calm - which can reduce burnout symptoms  If you’ve ever wondered:“Why do I feel worse after riding?” “Is mountain biking helping my mental health—or draining it?” “How do I get back in control when life and riding feel overwhelming?” … then this episode is for you. Work with me on your Mental Fitness, Control, Confidence and Skills: Courage & Confidence Booster: https://roxybike.podia.com/courage-and-confidence-booster More about me: https://roxybike.podia.com/about-roxy All home training courses, specifically designed to avoid overwhelm and help gain control, clarity and confidence: https://roxybike.podia.com/mountain-bike-online-courses 🎁 Bonus: Grab my free Trackstand Course (a powerful tool for control + flow) by signing up for tips here: https://roxybike.podia.com/sign-me-up Support my ads free podcast by becoming a patron: https://www.patreon.com/c/rideandinspire    #Mountainbiking #MountainBikeTraining #BurnoutRecovery #MTBMindset #MTBCoaching #MountainBikeSkills #MentalHealth #BikeTherapy #MTBOver40 #RideToRecover #Roxybike #WomenWhoRide #DecisionFatigue 

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