Hands on tools to INSTANTLY regulate Stress Levels - Effective not only for Mountain Biking 😉 #007

Why do MTB skills feel amazing right after a clinic… and then “disappear”? In this episode, I break down what’s really happening inside your brain (neuroscience-based, no fluff, in simple terms) when you learn mountain bike skills:Why your brain deletes new MTB skills (unless you do this)The real reason skills fade: you’re stuck in Stage 1 of neuroplasticity Why confidence isn’t magic, it’s actually something called myelination (and it's simple to build!)Why fear blocks learning: the amygdala rule every MTB rider (and MTB skills coach) should knowYou’ll learn how to move from temporary performance to trail-proof skill by understanding the 3 stages of neuroplasticity and how to train in a way that actually sticks.Real progress isn’t about talent or bravery. It’s about wiring the skill deep enough that it shows up when it matters. In this episode you'll find out how to do that! 👉 Start rewiring with:My FREE Balance course → https://roxybike.podia.com/sign-me-upWork with me personally → More info hereSupport me to keep this podcast ads-free and value-driven: By supporting me on Patreon 😍 (Which also unlocks exclusive peaks) By buying me a virtual coffee 😍

Riding alone can feel surprisingly hard, especially for MTB beginners, often more so for women, but sometimes even for experienced mountain bikers. Fear, lack of focus, and constant “what if” thoughts often have a lot to do with how the brain reacts when we lose external support. This episode is especially helpful if you want practical, science-based confidence strategies. In this episode, we break down:why solo MTB rides trigger fear and overthinkinghow self-talk influences confidence and riding performancehow third-person self-talk (Illeism) can calm the nervous system (and why it works based on neuroscience) how to make solo rides safer and more effectivepractical strategies for solo ride safety and preparationYou’ll learn how to:ride alone with more confidencestrategies for guided self-talk reduce fear on solo mountain bike ridesstay focused without external validationbuild trust in yourselfStart my free on-bike balance course designed specifically for mountain bikers 35+: https://roxybike.podia.com/sign-me-up For the Ladies 40+: Sign up for free MTB + Menopause Tips: https://roxybike.podia.com/menopause-tips Train your strength and coordination at home (course specifically for mountain bikers 35+): https://roxybike.podia.com/building-basics-introduction-to-strength-coordinationSupport this podcast by becoming a patron or buying me a coffee 😍 (It's NOT sponsored to keep it value-driven, not algo-driven)☕️ https://buymeacoffee.com/roxyinspires🙏 https://www.patreon.com/c/rideandinspire 

In today’s episode, we dig into one of the most powerful (and most misunderstood) features of the human brain: your built in negativity bias. You'll learn:why your brain holds onto negative experienceswhy “reality” is filtered, not objectivehow the Reticular Activating System (RAS) decides what you noticeand how mountain biking is a surprisingly effective tool for retraining your attentionIf you’ve ever wondered why one bad ride, one mistake, or one negative comment sticks in your mind far longer than all the good stuff combined, this episode will finally help you make sense of it and CHANGE it! You’ll learn practical, science-backed tools to start training your attention today (on the trail and in daily life) so your brain becomes better at noticing possibilities, capabilities, and micro-wins instead of dangers and mistakes to build a more supportive inner environment.We explore:Baumeister et al., “Bad Is Stronger Than Good”the fast subcortical threat pathway that triggers your amygdala before you can thinkwhy positive moments fade unless you consciously reinforce themhow attention literally rewires your neural pathway Hebbian learningand why your RAS acts like a “bouncer,” filtering your world based on what you engage with✨ Patreon Bonus: Patrons get a free downloadable cheat sheet that summarizes all tools and concepts from today’s episode.Join here to get it PLUS other exclusive perks: https://www.patreon.com/c/rideandinspire This episode is not sponsored. It’s made possible by the lovely humans who support my work on Patreon. If you want to help me keep creating science-based, real-talk MTB content, JOIN my Patreon, thank you. 🩵Research, Citations & Sources: All of what I mention in this episode is solid sports psychology:Negativity Bias — “Bad Is Stronger Than Good”: Baumeister, R.F., Bratslavsky, E., Finkenauer, C., & Vohs, K.D. (2001).Review of General Psychology, 5(4), 323–370. DOI: https://doi.org/10.1037/1089-2680.5.4.323Fast Threat Detection, Subcortical “Low Road” Pathway: This is Joseph LeDoux’s foundational fear-circuit research. Emotion circuits in the brain. Annual Review of Neuroscience, 23, 155–184. DOI: https://doi.org/10.1146/annurev.neuro.23.1.155Subcortical fast route via thalamus → amygdala This paper describes how threat cues take a fast shortcut to the amygdala. Morris, J.S., Ohman, A., & Dolan, R.J. (1999).A subcortical pathway to the right amygdala mediating “unseen” fear. PNAS, 96(4), 1680–1685. DOI: https://doi.org/10.1073/pnas.96.4.1680Emotional memory consolidation — why threat sticks more. This is the amygdala → memory research that explains why negative events imprint so strongly. Phelps, E.A., & LeDoux, J.E. (2005). Contributions of the amygdala to emotion processing: From animal models to human behavior. Neuron, 48(2), 175–187. DOI: https://doi.org/10.1016/j.neuron.2005.09.025Cognitive attention networks — why attention shapes perception. This is the Corbetta & Shulman paper: Corbetta, M., & Shulman, G.L. (2002). Control of goal-directed and stimulus-driven attention in the brain. Nature Reviews Neuroscience, 3, 201–215. DOI: https://doi.org/10.1038/nrn755 Hebbian Learning = “Neurons that fire together wire together”. This is the classic foundation for how repeated thoughts build neural pathways. Hebb, D.O. (1949).The Organization of Behavior. New York: Wiley & Sons. https://thedecisionlab.com/reference-guide/neuroscience/hebbian-learning Dopamine, reward learning, and the need for repetition. Wise, R.A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483–494.DOI: https://doi.org/10.1038/nrn1406Speaking cues aloud improves focus + reduces fear, Research on self-talk regulating attention and performance: Theodorakis, Y., Hatzigeorgiadis, A., & Chroni, S. (2008).Self-talk: Positive impact on sports performance. Journal of Applied Sport Psychology, 20(2), 178–195. https://pubmed.ncbi.nlm.nih.gov/26167788/ Reticular Activating System (RAS): The RAS has decades of neuroanatomical research. A clean modern summary is: Moruzzi, G., & Magoun, H.W. (1949). Brain stem reticular formation and activation of the EEG. Electroencephalography and Clinical Neurophysiology, 1(4), 455–473. DOI: https://www.sciencedirect.com/science/article/pii/0013469449902199?via%3Dihub

We dive into what’s actually happening in peri- and postmenopause (hormonally, neurologically, and physically) and how those changes show up on the bike. From fear on technical trails, to fatigue, difficulties concentrating, to the “hit by a truck” recovery days… none of this is random. This episode is science-based and NOT only for women 🤓You’ll learn:to understand women deeper and why the transition is not "in their head" how estrogen and progesterone influence fear, focus, coordination and recovery,why everything can suddenly feel harder,why muscle soreness and fatigue stick around longer,why menopause affects balance and timing,why MTB is one of the most powerful tools to feel better during menopauseAs always: This is education, not medical advice. Please speak with a healthcare provider about your individual situation — especially if considering HRT or if you have medical conditions.🩵 want to leave a comment? Find this episode on YouTube here: How Menopause Affects Riding – And How Mountain Biking Helps #47887d5b6ed87190e8d64f90b3337007f4 💌 Join the MTB Menopause Newsletter:Get science-backed training, fueling, and mindset tools specifically for midlife riders delivered straight to your inbox. Sign up here: https://roxybike.podia.com/menopause-tips Follow my new page on Instagram: https://www.instagram.com/mtbmenopause/ 🐰 Start my BUNNY HOP COURSE with a methodology designed specifically for women & riders 40+ Key Links & Research Mentioned, also, diving a little deeper: Menopause physiology & STRAW+10:STRAW+10 staging system (official reproductive aging framework): https://pmc.ncbi.nlm.nih.gov/articles/PMC3340903/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC3580996/Exercise benefits in peri- and postmenopausal women:Sleep, mood, psychological well-being: Systematic review (exercise & sleep in menopausal women) https://pubmed.ncbi.nlm.nih.gov/39627770/Mind–body exercise & sleep improvement (yoga, stretching, relaxation): https://pubmed.ncbi.nlm.nih.gov/40694785/ Aerobic exercise benefits: Aerobic training improves sleep, mental health, and fatigue in peri/postmenopause: https://pubmed.ncbi.nlm.nih.gov/26382311 and https://pubmed.ncbi.nlm.nih.gov/32993147/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC9730414/Strength training & cognition:Resistance training paired with cognitive training improves cognitive function and slows brain-structure decline in older women (RCT): https://pubmed.ncbi.nlm.nih.gov/36312128/Skipping breakfast & metabolic health:Skipping breakfast linked to higher risk of osteoporosis: https://pubmed.ncbi.nlm.nih.gov/34313618/No benefits of time restricted eating vs. just exercise: https://pubmed.ncbi.nlm.nih.gov/40880914/ Protein for midlife women:Whey protein supplementation helps avoid muscle loss and also builds muscle, if paired with strength training: https://pubmed.ncbi.nlm.nih.gov/36235862/Sleep: Sleeping less related to higher obesity risk: https://pubmed.ncbi.nlm.nih.gov/35730978/Estrogen, why important and why we need to fuel differently: Estrogen’s role in muscle, collagen, tendons, inflammation, neuromuscular control (major review): https://pubmed.ncbi.nlm.nih.gov/23460719/Hormone Therapy: Benefits & risks of HRT: https://pubmed.ncbi.nlm.nih.gov/34432008/Menopause symptoms & prevalenceMenopausal transition symptoms overview (cycle changes, brain fog, vasomotor symptoms, mood): https://pubmed.ncbi.nlm.nih.gov/35525259/ 🩵 Thank you for listeningIf you found this episode helpful, please share it with another midlife rider — it makes a huge difference. And DO rate the podcast, or comment below an episode 🩵

In today’s episode, we dive into something unexpectedly powerful: how a simple, honest video about positivity received 968 positive comments across 4 platforms and just A SINGLE negative comment, and what this reveals about human connection, the social media algorithm, and your brain’s built-in negativity bias. This episode is both personal and deeply science-based.  You’ll hear why authentic honesty repels trolls, why your attention shapes your reality, and how you can actively train your feed (and your brain) to give you more of what actually serves you.📹 There’s also a full video version of this episode, where you’ll see the original positivity reel and the comment section that sparked this whole conversation.You can watch it here:👉 https://youtu.be/xdAZGHx8m5E&list=PLwfXYMc609PXOZxbdKKE9i0hFzk8hTip0And here's the original short video I mention in this episode that inspired me to record this full video/pod: 887d5b6ed87190e8d64f90b3337007f4 In this episode you'll learn:What humans seem to crave more than spectacle (deep down)How you can literally rewire your "algorithm" (this goes way deeper than you may expect)The neuroscience behind “look where you want to go”Why your brain remembers the negative moreHow to override negativity with conscious practiceHow this applies both to social media and to mountain biking (especially line choice!)Why positivity is not denial, but deliberate neuroplasticityAnd as always — thank you to my lovely patrons for making this podcast possible. If you want to support it too, You’ll find the link here: Ride & Inspire PATREON CHANNEL

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 musclesStart working with my trackstand course for free and sign up for science-backed tips: https://roxybike.podia.com/sign-me-upStart 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-upFUNdamentals Course → https://roxybike.podia.com/mtb-fundamentals-mini-courseCourage & 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_wheelsPinar Pinzuti: https://www.instagram.com/pinarpinzutiManon Carpenter: https://www.instagram.com/manoncarpenterDr. 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-healthJulie Cornelius from Worldride: Changing Women's Lives Through Mountain Biking Dr. Esther Walker at Outride - Bringing Cycling Programs to SchoolsLoren 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 bikersHow hormonal shifts affect recovery, body composition and energy in men and womenWhy carbs and protein are critical for performance — and how to time themPractical strategies to improve sleep, reduce fatigue, and stay consistentWhat the science says about muscle loss, joint health, and hormonal changes Foundations of strength training, nutrition & recovery for mountain bikers over 40Whether 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