In 2016, I stood on the start line for my first U23 World Cup. The day before I had pre-ridden the course with tears in my eyes and blood streaming down my legs. I was in over my head.  I was fearful of the technical features. Four years later, in 2019, I stood on that … More The Olympic Long Team

Whether you’re an athlete or not, stretching should be a part of everyone’s routine. Flexibility and mobility are key components that help with range of motion and overall quality of life. Let’s be honest though…not everyone loves to stretch. In fact, I fought hard against it for several years. I just felt like I spent … More Stretching for Cyclists

Bike fits are so incredibly important! Whether you are a recreational athlete who only rides a few hours a week, or a dedicated elite cyclist who prides yourself on your mileage and speed, you would benefit from getting a bike fit. Your bike should not be uncomfortable to ride. I cannot tell you how many … More What is the Proper Bike Fit?

Everyone in the World is facing uncertainty right now. It blows my mind that that isn’t even an exaggeration. The entire World has been faced with question around the future. I know that many people are suffering tremendously with the loss of loved ones, illness, financial fear and so many other truly difficult and scary … More Dealing with Uncertainty

“My knee hurts.” It’s such a common phase to hear come out of an athlete’s mouth. While there any many structures and culprits of knee pain that can hinder one’s ability to enjoy riding, IT Band Friction Syndrome has repeatedly proven itself to be a common cause. I, myself, dealt with IT Band Friction Syndrome … More Knee Pain While Cycling: IT Band Friction Syndrome

In the last year or so, I have really started to focus on how I prepare for a hard workout. It can be so tempting to think that day to day life and training are two entirely separate things. The truth is, they highly impact each other. As a coach, I often hone in on … More 7 Ways to Prepare For A Hard Workout

Does a hard workout have you flat on your back? It’s time to recover! On paper, it seems like recovery would be easiest part of an athlete’s job, yet it appears to allude so many people. Recovery often gets overlooked, cut short, or completely ignored. Recovery isn’t glamorous. In a world in which we often … More 8 Recovery Tips For After a Workout

Don’t let riding your bike become a pain in the…back! According to the World Health Organization, low back pain is the leading cause of activity limitation and work absence throughout much of the world. The lifetime prevalence of nonspecific low back pain is 60-70% in industrialized countries!1 There are many causes of back pain, some … More Exercises for Back Pain

You’re riding down the trail when suddenly you hit a rock garden. Your arms spring into action absorbing the extra bumps. One bump catches you off guard and you start to go over the bars. Your arms pull you back to center. You lift your front wheel over a root and send it off a … More Upper Body Exercises for Mountain Bikers

The spring can be trying times for us Off-Road athletes. We are putting in long hours on the bike, but in many areas of the country and world, the trails are out of commission. The snow and mud piled high on our beloved trails taunts us as we dream of the days we can ‘shred … More 7 Best Mountain Bike Drills