Your race or event is coming up, and you may be wondering how the hell you should fuel for it. Knowing how to fuel effectively on race day doesn’t have to be complex.

In this episode, I share the six steps you can take to get the baseline nutritional needs dialed for race day and put a plan together. (Next week, I’ll go over some more details a bit further, but start with this episode).

So, how do YOU manage your race fueling strategy? Let us know!

When you’re new to mountain biking, it can feel overwhelming between what bike to ride, what gear to get, and figuring out how the hell to safely ride down a mountain on two wheels!

Motivation is fleeting. Action surpasses motivation every time, though. In this episode, I outline a few ways you can get moving closer towards your goals, with a little less mental effort when you’re not motivated to workout.

Listen to this episode to see what you can do when motivation just isn’t there for you, and your sofa is calling you instead of the gym or the bike!

Here are other related episodes you will want to check out:

• • • 145. Motivation, Goal Setting, and Thriving with Sabrena Jo, PhD
    • 92. Finding Your Morning Motivation
    • 148. Why You Lack Consistency

Hi, it’s me.

Your morning is how you set your entire day, so setting up a solid morning routine will help you win the day with greater ease. Having a morning routine that work for you can allow you to set the tone for the rest of your day, and give you a sense of purpose and direction. Without some sort of routine, you are setting yourself up for the possibility of reduced focus and energy levels.

Listen to this episode to learn my favorite tips for kicking off a morning routine and discovering what works well for you!

Here are other related episodes you will want to check out:

• • • 71. How to W.I.N. Your Week
    • 14. Master Your Morning to Manage Your Stress

Hi, it’s me.

Sweating is necessary in order to cool the body, among other things, but it can also cause water, electrolyte, and vitamin loss. Knowing your sweat rate (the amount you sweat per hour) is a helpful tool to help you manage your hydration levels and performance, whether you are racing or not. In this episode, I explain how you can calculate your sweat rate, as well as what you do with the data.

Check this link to see one of the ways I learned how to calculate sweat rate, from Asker Jeukendrup on mysportscience.com: https://www.mysportscience.com/post/2017/07/14/how-much-do-you-sweat

The Flow Formulas hydration mix that I absolutely LOVE so far (with no stomach upset and an excellent taste – the passionfruit tastes so good): https://flowformulas.com/products/electrolyte-replacement-mix

Here are other related episodes you will want to check out:

• • • 156. How to Master Hydration
    • 24. How to Stay Cool in Hot Weather

Hi, it’s me.

In this episode, I outline some of the pros and cons to whether you should race or join a bike event. I outline why you should ultimately push yourself to do something that makes you uncomfortable – and oftentimes, a race or event is how to best do this. Let’s find your edges!

Here are other episodes you will want to check out:

• • 166. Are You Underfueling?
  • 122. You Don’t Need to Lose Weight for Your Race or Event
  • 120. How the Sturdy Dirty Enduro Race Blazes New Trails for Women

Hi, it’s me.

Soreness can happen and is a fact of life along with death and taxes. That’s the bad news. But, there is good news – you can do something about it! Use these seven tips to help reduce your soreness, especially when you’re biking and strength training at the same time.

Here are other episodes you will want to check out:

• 168. Should I Bike or Strength Train First?
• 166. Are You Underfueling?
• 162. What to do if You Struggle to Maintain Strength While Biking
• Here’s the Mel Robbin’s podcast episode I highly recommend on managing stress and getting ample sleep: 5 Tools to Protect Your Brain from Stress & Feel Calmer Now

Hi, it’s me.

Food cravings are a very real experience, but how do you manage them? Try this tip for navigating cravings simply and easily – with practice.

Here are other episodes you will want to check out:

• 166. Are You Underfueling?
• 163. Focusing Only on Body Weight is Short-Sighted

Hi, it’s me.