How To Get The Most Out Of Your Winter Training With Jen Kates

Ah, winter. It sure does throw a wrench in our training, doesn’t it? Inclement weather, shorter days, and holiday travel all make it hard to stay sane and fit.

In this podcast interview, I chat with Jen Kates, a health and performance coach and owner of Shift Human Performance, about how to make the most of the winter months. She shares tips on strength training, riding indoors, staying active while traveling, and avoiding an “all-or-nothing” mentality.

Even if you live in a warm, sunny winter climate, there are plenty of nuggets of wisdom in here.

Where To Listen

Connect With Jen

• Website: https://shifthumanperformance.com/
• Instagram: https://www.instagram.com/shifthumanperformance/?hl=en
• Making Shift Happen Podcast: https://shifthumanperformance.com/making-shift-happen-podcast/
• Learn more about #ShredStrong here: https://shifthumanperformance.com/shredstrong/

More Stuff You Might Enjoy

• 9 Tips For Biking In The Winter & Winter Cycling Gear
• Strength Training For Cyclists With Dara Richman
• 5 Tips for Biking Indoors

About The Host

Full Transcript

Kristen 

Jen Kates, thank you so much for being here today. And I brought you on so we can talk about training during the winter time. But before we dive into that, can you just tell us all a little bit about who you are?

Jen 

Sure. Thanks for having me, Kristin. Seriously, I love listening to your podcast. And when you asked me to come on, it was such a treat. But yeah, I’m Jen. I am the proud owner of shift human performance, which is an online health and performance coaching business. So I deliver all of my coaching online, I will say I do see a couple of clients personally here in the Denver area.

Jen 

And I’ve been coaching for gosh, I guess it’s been over 15 years now. But I’ve had my business andnd I’ve been doing it full time coaching for going on six years now, which is a dream that I can actually say that. But yeah, prior to this, I did biotech research for about 12 years. So I am a little bit of a science nerd. And I try to stay on top of all the research. And that way I can also apply it to to my clients. And of course, they’re the best research for themselves. So I always try to keep that in mind.

Jen 

But yeah, I do the shred strong program every year. And it’s an annual program for strength training and things like that. That’s a nice group program. But then I also do one on one client, client coaching for all of my athletes, too, if they’re interested in that,

Kristen 

For folks who aren’t local to you, what programs can do offer, what can they go sign up for?

Jen 

Yeah, so the shred strong program, hashtag shred strong. If you follow that on Instagram, as well, as you know, look, check that out on my Instagram links and things like that it is a group training program. It’s my strength conditioning program. So it does include three strength training sessions every week with one of those being optional, because I know we all try to get and stay on the bike and maybe try to do some skiing and snowboarding, things like that during the winter. But it is periodized for the entire year based around a typical like season for those of us in the northern hemisphere. Of course, during this other hemisphere, I’ll start you off in a different part, like you won’t be you will be synched up with everyone else. But for those of us in the northern hemisphere, you know, it is periodized with cycling with a typical cycling season, from Spring till usually about I’d say October November for most of us. And it does also include a conditioning component, which is an interval session every week, on or off the bike, however they can manage that. And that, of course, is optional, but the main goal is to try to get in those two strength training sessions every week, then there is mobility and things like that, of course, some habit building every month, I have them focus on one habit at a time, just because that can really help complement their training that they’re doing in the gym, and also on the bike.

Jen 

So shred strong program is definitely my I’d say my like my Keystone program, but starting December of this year into January 2023, we’re gonna start releasing out some programs that are going to be for certain events, you know, oh, you’re you’re training for the triple bypass. Great, here’s this, you know, cycling program for you to do this. Or a similar program, if that makes sense. And it’s kind of a turnkey DIY program. It won’t necessarily include a strength component, but it will include conditioning components, because generally speaking, some of my some of my athletes and friends that I’ve talked to over the years, they already follow strain training, or maybe they do CrossFit or something like that, right. But they’re trying to they’re just a little confused on how to plan the rest of their week around that stuff. So you’re going to start to release some DIY programs that folks can buy. And usually those programs will last anywhere between, you know, eight to 12 weeks.  I’d say is going to be most common up to six months because really ideally it’s going to be you’re going to need to put in six months usually for those longer endurance efforts.

Kristen 

 You’d mentioned that we should be strength training two days a week. How long should those sessions be?

Jen 

Yeah, I say two days a week is a good minimum of three days is probably ideal. That way, you’re not spending a ton of time in the gym, but two days is, is it, it’s, you will be impressed with how much you can get out of those two days. Generally speaking, it depends on what kind of equipment you have, you know, I’m a firm believer that you can get a lot even out of a small amount of equipment, you know, even just doing bodyweight with bands and like minimal dumbbell or kettlebell equipment, you’re going to get so much out of that.

Jen 

But I generally, as a rule of thumb, that anywhere between 30 and 60 minutes is good. I’d say my sessions usually last about 45 minutes to an hour, and I use a barbell. So I’m getting a little bit more warming up, I’m doing a little bit more sets than my folks in the My, the my athletes, rather, who are just doing the bow work and things like that. Because I’m also loading and unloading embargo, which takes time. But then also, I’ll be honest, when I’m when I’m training, my training is also part of my content. So I’m stopping I’m taking photos or I’m answering questions that maybe a client is sending me in the app while I’m in the app. So there are some breaks. So even for me, it takes me about an hour tops. Yeah, but definitely not more than that. I’d say on average, most of my clients, usually what I’m seeing them spend is about 30 to 45 minutes.

Kristen 

If somebody’s setting up a gym in their garage for the winter, what in addition to some dumbbells, what should they be getting?

Jen 

Definitely some dumbbells. I’m a big fan of mini bands. So they’re the tiny bands that are a little bit flatter. And a set of those maybe runs you about 17 to $20 on Amazon, or your favorite purveyor, whoever your favorite store is if you want to support local businesses, but I will go ahead and say kudos Amazon, because they are starting to support some local businesses on there, which is really cool. But yeah, I’m a big fan of mini bands, a set of those. And then a set of super bands is what they’re called. And they’re the big loop bands. And they’re a little bit longer than obviously the minivans. Hence the name those at a minimum, plus your dumbbells. If you could a Swiss ball like a stability ball, one of those larger stability balls was responsibly great, or a bench either or would be a nice, a nice addition to it, or a box. So you kind of have those three options of something that is an elevated surface. Now, of course, they’re all going to be providing you a different type of scenario, like with a stability ball, you can’t really do heavy, heavy heavy presses or heavy weights off stability ball. But you could utilize that for core work and you know, stability work, if you want to balance on it and things like that, on a bench, you’re going to definitely get a lot more, I’d say like bang for your buck, it’s going to be a little bit more of an investment, of course. But you can obviously use it for a stable counterpoint for you know, any of your lifts, you can also do some stability work off of it, you know, with some of my like signature stuff like a, you know, a row that I’m doing off of it, but you’re in, you’re in a little bit of a bird dog position, for example. So it’s a little awkward, but it’s perfect example of like a stability thing. And then, you know, honestly, with the bands, you’re always going to want to have the bands always have some sort of other implement, whether it’s the stability ball, or the bench. Other than that, I mean, the box is also another option, which I mentioned earlier, like a plyo type of box.

Jen 

What’s cool is with a plyo box, you can also use it as a bench, it’d be a little uncomfortable, maybe you can throw yoga mat on there or something, you know, a little bit more comfortable. But you can use it for plyometrics that you can also use it for stability point and substitute as a bench. You know, again, it just kind of depends on what your space is because I know everyone has a different space. And I’d hate to say oh, you need to have this. But I’d say pick one of those three, you know, at least one of those three, and then that would be a great addition. Plus, the bands don’t really need to invest in like a Bosu ball or anything like that. And then nothing against those things. But there’s not really a need for that per se because you can actually get a lot from even just doing a foam mat, like a cheaper foam mat that’s like 15 bucks on Amazon. Or, you know, even just doing one leg of balance stuff. You know, you don’t have to get super fancy. Yeah.

Jen 

Other than that, I’m a big fan of TRX. Yeah, they’re you know, if you’re limited on space, and you’re like, hey Jen, I already have all those things. What’s like something else I could add? TRX I love the TRX and I love that it’s portable. Daniel what type of model you get. I’ve been known to take mine you know on some band trips, you can wrap it around a tree forever. On the posts on the campsite, like whatever, you put it in the hotel door, right and if you’re traveling during the holidays or just traveling period, and you can do so much. And I really love the core work that you can do on the TRX, as well as the back and shoulder stuff that you can do in the rotational stuff because you want to work in these planes of motion that you don’t necessarily get during their day to day. And I’m a big proponent of of TRX and they did not pay me to say that. I’m just a big fan.

Kristen 

Yeah, I am, too. And I liked what you said about just kind of starting simple. Like for instance, I still don’t have a bench. So I use my big Yeti cooler as a bench.

Jen 

Perfect. Yeah, yeah, no, perfect, as long as you can hold your body weed safely, you know, because I, of course need to be careful with like the saying like, hey, use this thing that’s made for exercise, and use it for exercise. Because I never want people to like danger themselves. But I know that Yeti I think their weight limit is like, Isn’t it like 300 pounds or something? Yeah, it’s a lot. So you’re good. With that, or any just anything that’s stable, as long as you have a stable surface. Kudos. So yeah, I mean, I hate to sound like a safety, Sally. But just be careful. And obviously check your bands before you use them. Because that was the one thing after people started to work out more at home. Some of my ER doctor friends said, a lot of the injuries that they were seeing were people, the bands, unfortunately would like snap in their eyes, because they were getting like cheap, cheap bands swore. And they were snapping in their face to check your bands for us and make sure there’s no splits and things like that.

Kristen 

When I was pregnant with my son, I would sit on one of those exercise balls at work. And HR actually came in and told me I couldn’t sit on anymore, because there were instances of them popping and people like falling on the ground.

Jen 

I know. And that’s the last thing you want is just to enjoy yourself doing something absolutely silly, right?

Kristen 

In terms of the dumbbells, what weights should you start with?

Jen 

Yeah, everyone’s going to be at a different place with this. My suggestion generally is a light, weight, whatever’s late for you that you feel like you can do, especially some of the shoulder sensitive, you know, options. Like for me, lateral raises are really big for mountain bikers, just because that helps build that deltoid, that beefy little muscle on the side of your shoulder muscle. And that’s really popular for cyclists and mountain bikers. Because if we do take a fall, guess what we’re putting out our arms first, right? Yeah. So I like to think about lateral raises lateral dumbbell raises, like what is a what is a weight that you can lift for at least eight reps without without taking a rest. And that would be a good, a good rule of thumb. You know, maybe for some people, it could be five pounds, maybe for some, it could be eight or 10. So use that as kind of a test for your lightest weight. Because anything lighter that you might need for any type of stability work and shoulder rehab or prehab work, you can use like heavy cans of beans, you know, like those big cans of beans or something like that, because those are about two pounds. So you don’t even necessarily have to waste your waste any money or spend any money rather, on the light light. But my suggestion is anywhere between five to 10 pounds for the light, like dumbbell, I’d recommend getting a little bit closer to 10 If you can, because you can use bands, again, the super bands can use for other things. And then for a heavier weight. This is when you’re looking at things that will sublimate you for any overhead pressing, as well as something that might include like a bench press or press from your chest when you’re laying down on either events or the floor. And then also squatting and deadlifting. So I’d say out of those movements that I just listed the squats and deadlifts are going to be the things that you’re going to be lift be able to lift the more the most weight rather. So that’s where you might need something close to like a 20 to 30 pound range, you know, even 15 pounds might be two legs, even if you combine a pair of 15 pound dumbbells, that’s still only 30 pounds. And you might outgrow that and progress past that quicker than you think. So that’s why I usually recommend, hey, let’s at least try to get a 20 pound set of dumbbells and then a 10 pound set of dumbbells. I’d say that would be like an average, I would make a blanket statement. But again, everyone’s different because of course, if you’ve been training for like 10 years, you’re going to be a little bit different than like someone who just started. So just something something to consider. So hopefully that helps.

Kristen 

You mentioned a little bit earlier, CrossFit. Is CrossFit something you recommend for cyclists?

Jen 

You know, it’s one of those things I full transparency. I’ve been doing CrossFit on and off since about 2010 or 2011 I can’t remember so over 10 years. I love it. It’s like recess for adults is what I call it, because you’re climbing ropes you’re doing just weird stuff. And like you’re doing unique things and you’re doing things that that move your body in a different plane of motion generally. And also you’re doing things for time. Generally speaking, depending on what gym you’re going to are my gym that I go to CrossFit, or if you’re in Denver, Colorado, shout out to them, because they’re, they’re amazing, they have great programming. And I think that is sometimes hard to find is a program that where they’re not completely slaying you seven days a week, and expect you to go at 90% plus of your intensity level or threshold. Because if you’re not recovering, well, then you’re going to feel that suffer and pain on the bike.

Jen 

So, again, it’s nothing against CrossFit. But it’s something to be said about, there’s something to be said about a gym that is very intentional with their programming. When it comes to CrossFit. You know, do they have full strength days? Are they doing days where they’re just squatting? And then maybe doing a little, little mini workout afterwards? Just to increase that heart rate as a finisher afterwards? Right? Are they absolutely demolishing you for 60 minutes, from warm up to cooldown? Oh, cooldown, what’s that, like, they’re not even cooling you down. That is a difference between a really professional gym, and one who’s just kind of hodgepodge of things programming together. So cross crossover, they do a fantastic job, I do coach there part time, just because my business is online. And I need to have a human interaction. Or I get kind of weird and socially awkward. So I’m an extrovert, I need to have that physical interaction with folks. And I do that part time, because I love it. I do love CrossFit. I am actually now that the biking season is starting to end for us here in Colorado, because snow is starting to fall. Then now I’m going to start getting in a couple of boards a week, and a what is the workout of the day for those of you for those of your listeners who might not know, and that’s basically the CrossFit workout of the day. So I’m going to be doing two of those a week, in addition to my stretch, tread strong program, so lifting, you know, two to three days a week, and then I’ll get on the intervals one day a week, as well as you know, try to get along by credit. And on paper, that might sound like a lot, but some of that will be a two day. So I’m still going to get one to two days of rest every week. But all in all, I think CrossFit is great.

Jen 

You know, during my peak season back in 2016, I was doing my standardized strength training program plus a couple of wads every week. And that’s when I was honestly podium, you know, getting on the podium for races with biking and things like that. And I was actually biking less than, okay, he’s only biking one day a week. So just to give you a little bow. Yeah, yeah, I was only biking one day a week. And that just to give you a sample of what the potential is, with CrossFit and their methodology, but again, you have to make sure you’re recovering and recovering. You have to eat plenty, you have to sleep plenty. And you know, I think CrossFit is great when you’re using it properly. Yeah, if that makes sense, because I’m very adamant on recovery. So

Kristen 

I think what you just said about, you know, being at your peak performance, and doing all this strength training is really important, because a lot of us, myself included, get stressed out about taking some of our hours we have allotted for training and taking that time off of the bike to go do something else. What I guess would you be your response to folks who are worried that adding in strength training is actually going to negatively affect their performance on the bike?

Jen 

Oh, it won’t. It definitely won’t. And I say that with confidence, because I’ve seen it with myself. Sure. But I’ve also seen it with countless countless athletes that I’ve worked with over the years. And I mean, hell, there’s a couple that I work with now, who you know, they have a tendency to look at Strava and look at their teammates, miles and their teammates are getting about 100 miles a week on the bike. And they’re like crap, Jen. Like, I trust the program. I’m seeing great results right now. But like, I’m starting to have a fear, like this underlying fear that I’m not putting enough time in on the bike. And then what’s funny is they go out and they’ll ride with these individuals. And they’re like, Oh, I’m, I am actually just fine. Like, my capacity is great. My cabinet and my capacity is beyond actually what I was what I thought I was capable of, to others and not to, not to see the comparison. Comparing is a positive thing. But it can be a positive thing in some regards. And I think sometimes you just have to acknowledge the fact that you only have certain times throughout the day, especially if you’re a professional, a busy professional, on top of possibly being a parent or going to school, or doing whatever, you know, extracurricular stuff you have to do. Maybe you have an ill parent, or you know, an ill partner that you’re also taking care of. So there’s only so much time in your 24 hours every day. All right. And I think if you can utilize those 24 hours to work effectively for To you and not against you, that’s going to be huge. And that’s where weight training can really be effective. Because if you can spend 20 to 30 minutes getting some strength and stability work in, that will translate full stop to greater power, greater stability. All the things on the bike, and I think sometimes we tend to think that we have to ride more in order to ride better, which is true. It does help, you know, especially with schoolwork and things like that.

Jen 

Is there a need for you to be doing 100 miles a week? Not really. Unless you’re Lael Wilcox, who needs to be able to ride like 500 miles in like two days, three days. You know, like there’s a difference between a super endurance athlete and not and even Lael on a recent post said I want to start focusing on my strength more. You can go back in her Instagram, she even said it like hey, I want to take some downtime. And I actually want to apply some strength because I know that that is something that could be lacking Lael frickin Wilcox said this. Yes. And, and I say that, because I respect her so much as an endurance athlete, she is a machine. And I think that says something, when you have some of the best athletes in the industry saying, You know what, this is a gap, and I need to fill it. And that’s going to be filled with strength. Yeah, I get goosebumps thinking about it, because I think that that can make such a huge impact. And then also, I’m going to step off my on my soapbox here in a second Chris, and I promise I get so passionate about this, but but if you’re female, and you’re you’re getting older, which we all are, I’m 43 strength training is so beneficial for you and your bone health. And what’s cool is strength training also releases all those great endorphins that you feel on the bike too. So it’s two birds, one stone, and I think if people can just see that, like even just getting in 20 minutes to 30 minutes of straight training a couple times a week is so much easier to fit in. And it complements that cycling really well. And I think if you give it a minimum of four to six weeks, you’ll see that improvement, you’ll feel that improvement and then you’ll be hooked. And then you’re like, Okay, how do I how do I make this thing? How do I make this a thing that happens every week?

Kristen 

Does it make sense during the winter to increase the amount of time you’re strength training? So you have 10 hours a week, does it make sense in summer, you’re going to spend more time on the bike because it’s enjoyable to be out on the bike, but during the winter maybe it’s less enjoyable? Does it make sense to kind of change your percentage of how much time you’re spending on the bike versus strength training?

Jen 

100%? It does, for sure. And that’s even, to me, that’s a reason why, you know, I even Increase my strength training during the winter. You know, I’m still trying to do one long ride every week, if I can, whether it’s outdoors, until it starts getting icy, because I don’t have studded tires. But I try to do one long ride every week plus an interval session, you know, plus the three days of strength at a minimum. And some of those days will include like a CrossFit maybe at the end or something like that, for example, you know, just because it’s fun. Again, recess for adults, right? But I think cool. Full stop. Yeah, people should and, and, and must really increase their strength training if they can during the winter, because then that leads you into that spring, stronger, more powerful. And just feeling that zest that you want to feel on the bike when spring rolls around. As long as your time allows.

Kristen 

In addition to strength training, is there any other cross training that you’d recommend during the winter? How should we be spending our winter training hours?

Jen 

Honestly, doing whatever you love to do? If that means snowboarding and skiing? Go for it? You know, especially with me working with athletes here in Colorado and throughout Utah and just the southwest, you know, a lot of skiers and snowboarders here and yeah, I’m not gonna say oh, no, you shouldn’t do that. Because that’s not You’re not on a bike. Honestly, Kristen, sometimes you just need to take a break from the bike. Yeah, no. And I think it’s actually good for your body, to give the that you know, your hips and your knees and just your body, a break from being on the bike, because that way when springtime rolls around, you’re going to be you’re going to have a higher desire to be on the bike because you’ve missed it. And absence, I am a full, full believer in absence makes the heart grow fonder, whether that’s with your partner, or with the sport that you’re absolutely in love with. And it is cycling. So I do tend to bike you know, a little bit less obviously during the winter, and take a little bit of a break. But I think skinning is really great because you’re you’re going uphill, that’s a cardio workout. Yeah, and you’re going downhill and you’re having fun.

Jen 

And I think fat biking if you do want to stay on the bike fat biking was a lot of fun. It’s slower. But honestly, it’s beautiful. It’s absolutely beautiful. And I’m so envious of folks who have that like I know you have. I do. Yeah, yeah. And I heard you talk about on other episodes and I’m always jealous. I think I’m not allowed Have that n plus one in the garage at this point, but maybe one day, maybe one day, but yeah, fat liking if that’s your thing, and maybe you don’t get tired of biking during the winter, I think, yeah, it gets tough again, because it is different. It is different, as you know, it’s very different pace.

Jen 

Yeah, you’re slogging a little bit more, honestly, that lower aerobic work is so beneficial. Just for bass miles, you get a little bit of a heavy breather, you know, breath work in, obviously. And you’re still on the bike, and you’re still outside and outside time, like you said in the last episode, that you record it, outside time is so important, you know, getting that sun on your skin, and just just being happy, like you have to get outside more. So I’m real big on people doing whatever the heck they’d like to do. Just try not to do it seven days a week, you know, give yourself a break, try to do it a few times a week, maybe like couple times a week, and do it do what makes you happy. But I’m real big on any of snow sports, especially like cross country skiing, whether it’s skate skiing, or traditional skiing, that’s going to be fantastic. It’s going to be easy on the joints, just like cycling. Because I know sometimes snowboarding and regular skiing or alpine skiing can get a little aggressive for folks, right? Especially if they do have like history of ACL stuff and, and things like that. But that’s one reason why strength training is so great, because it helps helps make you a little bit more resilient. So

Kristen 

For folks that would like to continue on the bike during the winter, maybe need to spend some of that time indoors. What kind of indoor setup would you recommend? Do you like trainer? Rollers? peloton bike? What do you recommend?

Jen 

Any of the above? Honestly, it’s because I’m real big on what what’s in your finances? You know, what are you able to afford? Because I know we’re all different with that. If you can get a peloton and do the you know, monthly subscription, by all means do it. But I’m real big on doing whatever you’re capable of doing what is what is accessible for you. For me, I have a wahoo kicker. It’s actually right next to me, you know, here in the office, and I have the black matte down just because I do sweat the more indoors, I don’t have that wind evaporating sweat. So I have the big matte black matte down, I have my old road bike on there, and I have a towel on the handlebars, and then a trainer table in front from Red cycles, which I really recommend if you want to save some money red cycles, they’re like a percentage of the price of a fraction of the price of the Wahoo brand and things like that. So there are some cost effective ways to do this. And then of course, have a fan setup. So that’s my setup is the with the Wahoo kicker. But I have clients who use the Wahoo core and they love that asset clients who use the rollers now rollers will keep you legit, like rollers, are I legit, I have so much respect for my athletes rollers at home because I I’ve used them, I’ve been on them before I’ve historically have had them, they get your pedal stroke dialed, pedal stroke is really dialed and your balance and coordination is really dialed just just the act of starting on the rollers. It’s like a workout in itself once you get used to it.

Jen 

So again, you can’t go wrong with really any of those setups, really, you know, it’s kind of comparing apples to apples a little bit to some degree, but do what works for your budget and space. And if you think you’re actually going to get on the trainer, you know, be realistic? Or do you think you’re going to probably be selling it a year from now? Because you’re not using enough?

Kristen 

Do you have any suggestions on how to make that time on the trainer productive?

Jen 

Yes, I actually had an I did a recent podcast episode on this the other day, and for me having a plan go in with a plan. You know, this is when having something like tread strong, or another program, whether it’s a program on trainer road, or something that just gives you intervals, you know, or Zwift, it makes it fun makes it gamified is it right? Because that’s gonna keep you engaged, you know, look at whether it’s looking at your avatar or watching a YouTube video of like, Nate hills, first person point of view, going down a mountain bike trail, or like a Tour de France segment, there’s so many things on YouTube that are all free, you might have to tolerate the occasional advertisement or something like that, but have something that’s entertaining you in front of you, because that will make it suck less. To put it dressing, it’ll make it suck less, it’ll be a lot more enjoyable. And you’re gonna be a little bit more engaged, you know, you’re gonna have a visual, because we’re visual folks, usually, you know, we our engagement is enhanced by by just being engaged in something visually. That’s why video games are so popular. And that’s why Swift is so popular. And what’s cool is some of these programs like you know, on Swift or TrainerRoad, you can actually meet up with your friends online. So you can be completely different states, countries, cities, whatever, and you can be meeting at the same time during the scene during workout and you’re able to actually talk to one another, or like chat with one another. And I think that that’s awesome.

Jen 

So yeah, I I think being entertained, is probably the number one thing, keep that entertainment going, you know, have something to look at, have a kick butt playlist, make sure the music is going if if you’re not, you know, writing or conversing with someone else. For me music is essential and, and just have the climate figured out, you know, have a fan going, you’re going to need a fan, even if you think you’re not going to need a fan, you’re going to feel like you need a fan about 10 minutes in Yeah. And then have a plan, whether that’s again, tread strong training peaks, you know, whatever, TrainerRoad Zwift plan, whatever those plans are, that best suits what your goal is for the next year. So ya have a workout you can go to and then that that takes you you’re thinking out, you know, you don’t want to spend your time thinking just have a have a program that does all the thinking for you.

Kristen 

For folks who are traveling over the holidays, what tips do you have for them? How do you continue your training when you’re going to stay with their in laws for instance?

Jen 

I’m real big on just seeing like, hey, are your in laws interested in maybe joining you? First of all, like maybe that might even just include like a family walk around the neighborhood at first, right, especially after your big meals like holiday meals and things like that. I think that’s a great time to connect. See if you can get them involved. Or see if you can make it a plan because I know like for me my in laws actually have a really great little little gym. Oh, no, in the in their basement. Yeah, it’s fantastic. They have like, all the dumbbells I need, they have held a lot more doubles that I have even my home gym, they don’t have a barbell. But again, I said earlier, you don’t need a barbell. Yeah. So they have dumbbells, they have a bench, they had a Swiss ball, and it’s your x. So they actually have like literally everything. And then I think they have a it’s an elliptical, not a treadmill. If my memory serves me, sometimes I’ll like hop on that warmup, and whatever.

Jen 

So sometimes I’ll make a plan like, hey, when I go down and like do something, or or whatever, cuz my mother in law actually hired me to teach her how to do TRX. One day, okay, so we did, we did an online session, and you’re awesome, cutest thing, it was so so great. So sometimes, you know, show up on the TRX, or I’ll do some dumbbells or whatever. So see if you if you can get them involved, because that’s going to be a little bit further, further buy in with everyone. Right? Yeah. Honestly, it’s a matter of saying to yourself beyond that. I’m going to this morning, I’m going to go down there at you know, whatever time and get my workout. First and foremost, put myself first. And I think making that routine while you’re on the road is so important because we are creatures of habit. And the more we can make it routine and just don’t have to think about it. Like I said in the last point. Like you just want a program where you can just plug it in, and you’ll think about it. Yeah, but if you can just not think about when you’re gonna go for the workout and show up. You just make it so that can help.

Jen 

And I recommend, like, not everyone has, you know, mother in law, father in law, or in laws have a gym like mine do, right? Take some bands, take some bands, if you can, because bands are packable, the TRX is also packable if you do have to, you know if you’re flying, for example, but if you’re driving, I have been known, like sometimes just to take a set of 15 pounds. Like if I’m driving somewhere, I’ll just take them, because they’re so easy between them. And bands, I can get a great workout in with minimal minimal equipment. And, you know, I think just going prepared and having that idea of like, oh, I want to work out this day this day, and maybe I’ll rent a bike. Or maybe you’re able to take your bike and and I’m going to do a bike ride that day, then great, you know, but hopefully just having that plan and having the more equipment with you. That’ll set you up for success.

Kristen 

During the winter: nutrition. Should it be changing any? Anything we should be considering there?

Jen 

Oh, man, and, you know, nutrition. You it’s, it’s something bad? Yeah, it can be such a game changer for folks. If they see if they take the time and much respect to you, Kristen, because you did mention in the last episode that you record it about, like winter training. And I love that you said, Hey, don’t start to negate like, don’t start to forget about your nutrition, because you worked all summer. It’s yeah, for it. You got things dialed in now you’re just gonna let it go. Yeah, big thing with nutrition. And I think sometimes we we often think, Oh, I’m training less, so maybe I need to be eating less.

Jen 

But if you are a muscular or leaner individual, you have to consider that your body actually needs nutrition like it can it can, it can utilize nutrition maybe a little bit more effectively, just because of the muscle that you have on your body and things like that. So you have to still maintain that. And sometimes I think folks are are surprised when I suggest like, Hey, we’re not going to make any changes to nutrition, because now you’re actually working outside. It’s colder, your body’s actually having to work harder to stay warmer. So you’re getting And more or less the same burn like the same output, same energy output, calorie burn, I hate to call it that. But you know, that same calorie caloric burn, that you would get generally during the peak season, you’re kind of still getting it during the winter, to try to stay consistent with it. I personally am a big fan with using the winter to increase strength and maybe even increase your food intake a little bit. That way you can foster muscle, and you know, utilize it for just getting as much muscle as you can. Because then come you know, like late winter, early spring, great, you can kind of maybe pull back a little bit.

Jen 

But big thing during the winter, for me, nutrition wise, do what speaks to you make sure you’re still seeing fueled, and protein, if you can focus on protein, especially if you are increasing your strength training during the winter, that’s going to be really advantageous to and if folks want a rule of thumb to live by the most current research now is saying point seven, five, take that, you know, multiply it by your body weight in pounds. For those of you in metric system, I can’t I can’t remember the numbers. I actually don’t have the, the my little cheat sheet in front of me right now. But I apologize for my, your metric listeners. Yeah, I wish we were all metric, honestly. But if you take your body weight in pounds, multiply that by point seven, five, that’s going to be a good minimum protein amount for you to aim for, if that helps folks. And not that I’m really big on everyone tracking your food. But I’m really big on everyone having an idea of how much food they’re consuming, especially when it comes to protein. And especially if you’re female, and you’re aging, which we all are, you know, none of us are getting younger, unfortunately. But being being focused on that protein intake will help with recovery will help with muscle soreness, will help with your performance will help us so much. Plus protein also helps mitigate cravings. Holidays are here. Cookies are here. I don’t know about you, I’m a Cookie Monster. Like I love cookies. But if I’m optimized with my protein, great, guess what? Guess what? I’m craving less of those damn cookies and love. I apologize. But like, yeah, you have to be realistic. And I’d say like, if you were to focus on protein, and then getting some vegetables and fruits in, that’s going to be an you know, a fantastic shift for you over the winter.

Kristen 

Id just like to say that for myself, I don’t track my food on a daily basis. But every so often, it really makes sense to like, see how much protein am I eating in a day? Because to get to what you’re saying, for me personally, I have to spend a lot more time focusing on adding in protein into my diet. And so then once I kind of get that dialed then I don’t need to track it on a daily basis because I just have a feel of what I need.

Jen 

Yeah exactly. Yeah, I’m real big on No, you don’t have to track every day, you know, unless it doesn’t bother you. And it’s kind of like a tool for you. But if you’re becoming obsessed with it, definitely 1010 do not recommend but like you said, you kind of sometimes go back to it. And I’m real big on that like track for a week or two. And just get an idea of what you use, like use My Fitness Pal or use my macros plus or use something. And just get that awareness around how much food you’re eating and you’re gonna be like, holy crap, I didn’t realize I didn’t realize that chicken parmesan. For that I get from the local restaurants kind of like this, you know, and I didn’t realize I was wasn’t getting as much protein as I anticipated. Okay, let me make some changes. And really just tracking your food is only to build that awareness around what you’re consuming and how you’re consuming it because that awareness you can build from there and go so far with your with your performance. I can’t even tell you everything starts with nutrition and recovery. It really does so yeah.

Kristen 

Before we started recording today, we were chatting and you talked about this all or nothing mentality. Can you talk a little bit about that?

Jen 

All or nothing? Yeah, I think all too often winter comes the change in season comes. And then you’re in this weird like purgatory. You’re like, Oh man, I’m not biking like five days a week like I normally you are if if you’re a five day type of person, or I’m not biking three days a week, and then they want to include strength training, but then it almost feels like too much because you have to think about it. We have the holidays coming up if you have kids you have their breaks to deal with and they’re trying to figure out what the heck to do with them. Because it’s not like you know, not like everyone can work from home right? So you know, there’s a lot of influx stuff around these changes in seasons. And I think all too often folks are like oh I can’t get in the whole workout sometimes just not do it. Breaks my heart breaks my little coaching heart and I I’m not perfect sometimes I will even say this to myself like oh, I can’t I can’t make it to you know across the class tonight. So I’ll just not do anything. When I know full and well in the Shred Strong program. I have core workout that I could do that it will take me 10 minutes something.

Jen 

My rule of thumb is something is better than nothing like we need to change all or nothing, that mentality to all or something, like do something whether that means a family walk, or whether that means even just doing a 10 minute spin on your indoor trainer, and just getting a little bit of a endorphin rush, you’re going to feel so much more energized, you’re going to feel better because you made a vote for yourself. And that vote for yourself that day, will translate into maybe tomorrow. Well, first of all, maybe you sleeping better tonight. And then tomorrow, feeling more motivated and more inspired to do something else. Maybe add five more minutes to that 10 minutes, the next day. Yeah. So I think it’s changed from all or nothing to all or something. It can be a huge leap in some instances for some folks, but it can be such a game changer for folks just to just to get in 10 minutes. My been my rule of thumb is like, hey, change the mentality that doing that. And then put your clothes on? Like, take the smallest action, like put your workout clothes on, put your workout shoes on, hop on the bike, whatever it is just what’s the what’s the minimum dose that you can do today? Is it five minutes, 10 minutes, whatever it is. Great, do it.

Kristen 

I’ve got three final questions for you. But first, where can people come connect with you? Where can they learn more about your programs?

Jen 

Oh, yeah. Thanks for asking Kristen. They can find me on shifting, shift human performance.com. So website, there’s some details there. I don’t actually have anything on tread strong there. But I will soon. And then Instagram, I will say Instagram has all the links that you’re going to need, as well as you can, you can kind of get a little bit of an idea of just my philosophies and my personal workouts and things like that if you follow along at shift human performance on Instagram, and you’ll see all the links there in my link in the bio.

Kristen 

And Jen’s also got a podcast. That’s really great, too.

Jen 

I do. Thanks, Kristen. Yeah, thank you. Yeah, making shift happen. It’s a play on words, because it’s it’s true. Like I’m trying to help folks make shift happen in their lives, on and off the bike. But yeah, I’d love for you for you all to check out some episodes. I know lately, I’ve been talking about hydration during the winter and winter training and things like that. So hopefully that will get folks a little bit more motivated with this change of seasons.

Kristen 

First question for you is what bike or bikes do you ride?

Jen 

Oh, good question. So the bike that’s next to me here in the office. I know folks who are listening can’t see this, but it’s my old Trek Madone. It’s like 2003 Yeah, so it doesn’t even have disc brakes. It has like caliper brakes on it. This dang thing. I love this thing. But it’s my trainer bike now. Because it was bike fit for me for a few years ago, when I did the triple bypass. my mountain bike is a Yeti, SB five. So it was the last year for them to make the women’s line. And now of course, they had the you know, the 140 and 130, and things like that. And they just expanded their whole line this year for a little bit more cross country, which I’m excited about this extra small because I’m tiny. I’m only five foot two. So it’s a it’s a tiny, tiny bike. But I like that it’s a fun trail bike.

Jen 

I will say I’m missing the cross country aspect. So I’m thinking of adding to the, to the speed, and maybe getting like a cross country bike, possibly like a specialized epic, or something like that. But my latest purchases was specialized diverge. And that’s my gravel bike. And that is my pride and joy. I love that bike so much. I actually wish and sometimes I do mountain bike on it. But I do wish like that was my mountain bike because it’s just so fast. It’s so fun. And it’s so responsive. And I just I love that bike to pieces. Like if I could love an inanimate object, I’d say like that’s the closest it gets.

Kristen 

Second question for you is where’s your favorite place you’ve ever ridden your bike?

Jen 

Oh, man, this is always asked of me and it’s so hard. I will say recently I did some solar riding actually out in Moab. And I don’t even remember the name of the trail system wasn’t even a popular one wasn’t like one of the main trail systems that was doing the lap. It was just a random one that was near my campsite. And I think just having that solo time out in the desert. There’s something so magical about it. And I loved it and it was a little scary because I was also by myself and I hardly saw anyone else and it got a little technical, but I will say like Moab is definitely high on the list other than that I love I love the trail system here in Colorado near Denver the short range trails you know they’re the bare three sisters. I think they’re beautiful and and I won’t take that for granted that I live so close to these these amazing trail systems but haven’t done Canada yet. I want to do that especially for mountain biking but I will say for road cycling my orca out in Spain. That was definitely my my favorite place that I’ve ever biked for For rode, but yeah for mountain bike I’d definitely say like Utah, Moab area and then gravel. Oh man, I love that. I love that area out here, Boulder. You know, it sounds so lame, but here in Boulder and Steamboat Springs, those are probably my two favorite places to do some gravel riding. So yeah.

Kristen 

Final question for you is what is your favorite thing about riding your bike?

Jen 

Freedom, you there’s nothing like feeling that that you’re like a kid again. And it takes you back to my days when I was riding my bike as a kid and just that that, that simple pleasure feeling free. And you’re on this like self powered device. And you’re hooting and hollering through the woods and through nature, and nothing beats that, that feeling of like the air, the wind kind of flowing through your hair, of course our helmet, but like, you know that feeling of just the wind on your face, and I laugh I laugh a lot for those of you who are listening who have written with me, you know, full stop. I laugh a lot when I’m biking. Just because it brings me pure joy. And, and I think it’s because it just takes me back to my roots of being a little kid. And it feels so great.