The Perfection Trap — and How to Escape It #45

Why perfectionism slows progress, what’s really happening in your brain and body, and how to break the loop — on and off your mountain bike. In this episode, I dive into one of the biggest hidden blockers in adult MTB learning: perfectionism. If you’ve ever caught yourself thinking, “I should be better by now,” or you get frustrated when a skill doesn’t click instantly — this episode is for you. We’ll explore why perfectionism isn’t just about “high standards” but a protective mechanism of your brain, what happens physiologically when you tense up and over-focus on mistakes, and — most importantly — how to shift out of that loop and back into learning flow. You’ll walk away with concrete, science-backed tools to calm your nervous system, rewire your brain for real progress, and finally enjoy the process — instead of chasing “perfect.” 🚵‍♀️ You’ll learn:- Why perfectionism is actually a form of fear and self-protection - What your dopamine and cortisol systems have to do with frustration and flow - How tension blocks coordination and confidence - Simple “in-the-moment” resets to shift from frustration to focus - Why imperfection is the key to long-term skill growth - How to literally train your nervous system, not just your muscles Start working with my trackstand course for free and sign up for science-backed tips: https://roxybike.podia.com/sign-me-up Start my mental training course: https://roxybike.podia.com/courage-and-confidence-booster 

Struggling with fear on technical MTB trails? I certainly did! In this episode, I share my personal story of trying the “just ride scarier trails” method - whether it works for overcoming fear mountain biking, and how I finally built confidence on steeps, rocks and technical trails that once intimidated me.  You'll learn why fear doesn’t actually vanish through random exposure, how your adult brain wires fear and courage differently than you used to as a kid, and the proven step-by-step approach to actually build lasting confidence on the bike. If you’ve ever thought “maybe I’m just too fearful to mountain bike,” this episode is for you. Free Trackstand Course & Info letter→ https://roxybike.podia.com/sign-me-up FUNdamentals Course → https://roxybike.podia.com/mtb-fundamentals-mini-course Courage & Confidence Booster → https://roxybike.podia.com/courage-and-confidence-booster 

Last week I had the honor of giving a keynote speech at the IMBA Europe Summit in Boltaña, in the heart of the Pyrenees in Spain (a GORGEOUS riding area). In this episode, I share my biggest takeaways, how new research shows E-MTBs change riding behavior and keep more people riding longer, and why mountain biking is much more than just “send-it” culture. From inspiring projects in Nepal, Bhutan, and schools worldwide, to women like Manon Carpenter, Evelyn from Dutch Girls on Wheels, and many others leading the way — this summit left me hopeful and excited about a more inclusive future for MTB. Fact is: Trails connect us. Skills empower us. And inclusion sustains us. Here's the "Neuroscience of MTB Skills Practice" Video I talk about in this episode.  Here's my full KEYNOTE SPEECH as a video.    Here are some of the inspiring people and links I mention in this episode - but there were SO many more uplifting connections made! Dutch Girls on Wheels: https://www.instagram.com/dutchgirls_on_wheels Pinar Pinzuti: https://www.instagram.com/pinarpinzuti Manon Carpenter: https://www.instagram.com/manoncarpenter Dr. Lesley Ingram Sills - Research about E-MTB: https://mtbcos.co.uk/dr-lesley-ingram-sills  Mental Health Benefits of Mountain Biking - Research by Edinburg Napier University: https://www.napier.ac.uk/about-us/our-schools/school-of-applied-sciences/mountain-biking/mountain-biking-and-mental-health Julie Cornelius from Worldride: Changing Women's Lives Through Mountain Biking  Dr. Esther Walker at Outride - Bringing Cycling Programs to Schools Loren Rowney at IMBA - Meet the IMBA Europe Team here.  Start working on your skills for free and get my tips directly to your inbox:  📧 Sign up for my FREE INFO LETTER here. 

In this episode, I’m sharing raw reflections from my current coaching tour across Italy, Germany, and Austria - where I've already worked with over 400 mountain bikers in just a few weeks. You’ll hear stories that fuel my passion: like Raymond, who started riding at 75 and now (at 77!!) navigates trails with more control than many half his age. Or Sarah, whose confidence on and off the bike has transformed her and the way she lives her life.  But I’ll also speak honestly about the frustrating side of coaching, about mental blocks, fear and confidence.  This episode is for anyone who wants to understand what really leads to progress - on the trail and beyond. Because skills aren’t just about safety or speed. Skills training can change who you are, how you see yourself and your life.  🎧 Tune in for truth, inspiration, and maybe a little tough love. Start with my track stand course FOR FREE here: https://roxybike.podia.com/sign-me-up and get tips into your inbox (also free). 

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