221. How to Develop Durability on the Bike
Thu Aug 14 2025
Durability isn’t just about going the distance - it’s about how well you hold up during it.
In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury.
We cover:
What durability really means (and why it matters)
How to use strength training to improve fatigue resistance
Mental strategies to push through tough moments
Nutrition and sleep tips to support long-term gains
Why consistency trumps hero workouts every time
🧠 Research References:
Mujika, I. (2021). “The Durability Concept in Endurance Sports.” Sports Medicine. https://doi.org/10.1007/s40279-021-01489-0
Rønnestad, B. R., & Mujika, I. (2014). Strength training improves endurance performance. Scand J Med Sci Sports. https://doi.org/10.1111/sms.12104
Martin, K., et al. (2022). Mental fatigue and endurance performance. JASP. https://doi.org/10.1080/10413200.2022.2066892
Stellingwerff, T., et al. (2020). Nutritional strategies to optimize training adaptation. Nutrients. https://doi.org/10.3390/nu12051352
Fullagar, H. H. K., et al. (2020). Sleep and athletic performance. Sleep Health. https://doi.org/10.1016/j.sleh.2019.09.002
Jones, T. W., et al. (2023). Training load and injury risk. Int J Sports Physiol Perform. https://doi.org/10.1123/ijspp.2022-0290
To learn more about strength training, check out these episodes:
214. What to Eat Before Bike Rides
213. Fueling More Miles: Nutrition Tips for Cyclists in Season
197. The Surprising Side Effect of Strength Training
170. 7 Things to do to Reduce Soreness from Biking + Strength Training
#ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, September 1, 2025!
#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:
3 strength workouts (1 is optional), including some cardio finishers for some fun!
A bike intervals session + advice on what other rides or cardio sessions to fit in.
A comprehensive mobility plan to help you relax and stabilize your biking muscles.
You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement!
Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).
You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!
You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).
Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?
Hi, it's me. 🙋♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.
#Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025!
WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and ...
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Durability isn’t just about going the distance - it’s about how well you hold up during it. In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury. We cover: What durability really means (and why it matters) How to use strength training to improve fatigue resistance Mental strategies to push through tough moments Nutrition and sleep tips to support long-term gains Why consistency trumps hero workouts every time 🧠 Research References: Mujika, I. (2021). “The Durability Concept in Endurance Sports.” Sports Medicine. https://doi.org/10.1007/s40279-021-01489-0 Rønnestad, B. R., & Mujika, I. (2014). Strength training improves endurance performance. Scand J Med Sci Sports. https://doi.org/10.1111/sms.12104 Martin, K., et al. (2022). Mental fatigue and endurance performance. JASP. https://doi.org/10.1080/10413200.2022.2066892 Stellingwerff, T., et al. (2020). Nutritional strategies to optimize training adaptation. Nutrients. https://doi.org/10.3390/nu12051352 Fullagar, H. H. K., et al. (2020). Sleep and athletic performance. Sleep Health. https://doi.org/10.1016/j.sleh.2019.09.002 Jones, T. W., et al. (2023). Training load and injury risk. Int J Sports Physiol Perform. https://doi.org/10.1123/ijspp.2022-0290 To learn more about strength training, check out these episodes: 214. What to Eat Before Bike Rides 213. Fueling More Miles: Nutrition Tips for Cyclists in Season 197. The Surprising Side Effect of Strength Training 170. 7 Things to do to Reduce Soreness from Biking + Strength Training #ShredStrong Starts a New Cycle Every Month - Our Next Cycle Starts on Monday, September 1, 2025! #ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes: 3 strength workouts (1 is optional), including some cardio finishers for some fun! A bike intervals session + advice on what other rides or cardio sessions to fit in. A comprehensive mobility plan to help you relax and stabilize your biking muscles. You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video - it's like having a personal trainer in your pocket so you can feel confident in your movement! Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi! A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey. All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234). You can join us every month - each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE! You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you). Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You? Hi, it's me. 🙋♀️ If you're ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself. #Fit + Fed to Shred Interest List - NEXT ROUND STARTS IN LATE 2025! WE JUST STARTED THE FIRST ROUND OF THIS 8-WEEK GROUP PROGRAM, AND I AM ALREADY EXCITED FOR THE NEXT ROUND! Interested in learning more about how to fuel yourself for your adventures and ...