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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 ultimate off-season strength and conditioning plan for cyclists. Or, work with Jen 1:1 by applying to work with here here: https://wvy4j2tn9vy.typeform.com/to/efp8oWSk
What You’ll Learn:
- How much cycling volume you really need to maintain fitness this winter
- The best strength training strategies for cyclists in the off-season
- Why less riding doesn’t mean losing progress
- Simple ways to boost motivation and avoid burnout
- How #ShredStrong and 1:1 coaching helps you train smarter, not harder
Check out these other relevant episodes:
- 230. Strength Training for Pain-Free Knees
- 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
- 219. MTB Gains: Strength Training Secrets with a PT Who Rides
Research referenced in this episode:
- PMID 2314932: https://pubmed.ncbi.nlm.nih.gov/23914932/ (Note: Research shows that adding strength/resistance training to endurance training can improve endurance outcomes for cyclists, not necessarily that you need to reduce endurance training miles/volume by 30%.)
#ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026!
#ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!
Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You?
Hi, it’s me. 🙋♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.
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