Femme Cyclist Podcast

A question I frequently hear from many of my female coaching clients is, "What supplements do you take?" This is one I hesitate to answer because supplements are very individualized. Several of the supplements I take are based on bloodwork identifying things I'm deficient in. That said, there are several supplements that *most* female cyclists can benefit from taking, and there are a few others that *many* other folks may be deficient in. 

It always makes me sad

Have you ever been out on the trail or road and encountered a mechanical issue that left you stranded and afraid to ride longer distances on your own? Or maybe you've been putting off taking care of your bike because you're not sure what you should be doing? In either case, you're not alone. Many cyclists, especially women, haven't been given the encouragement or resources to learn these crucial skills.That's why I'm thrilled to welcome Casey Wytaske to the show. Casey is a professional bike mechanic and certified mountain bike coach who has dedicated her career to empowering women in cycling. After discovering her passion for bike mechanics while volunteering at a local non-profit bike shop in 2013, Casey went on to become certified at the United Bicycle Institute and now works as a demo technician for Liv Cycling.In today's episode, we'll discuss why there are so few female bike mechanics, essential maintenance skills every cyclist should know, and what tools you should have in your home toolkit. Casey will also share insights about the Girls Gone Gravel mechanic camps she leads and offer practical tips for getting your bike ready for riding season. If you've ever hoped to become better at bike maintenace, this is an episode you don't want to miss. 

In this episode, I sit down with three inspiring women from the Goldilocks cycling community: Summer, Daniela, and Aria. For those who have never heard of Goldilocks, it is a popular non-competitive women's cycling event in Provo, Utah that offers various distance options, including the coveted century ride.We chat about everything you need to know before tackling a century: from training approaches and essential gear, to pre-ride rituals that set you up for success, and yes—even the practical reality of porta-potty strategies!

I'm thrilled to bring you my conversation with Selene Yeager, a powerhouse in the cycling world who has evolved her career to focus on helping active women navigate menopause. As host of the "Hit Play Not Pause" podcast and content creator for Feisty Menopause, Selene brings decades of experience as a contributing editor to Bicycling Magazine, author of over two dozen books, and a background in racing and coaching. In this interview, we discuss what women should know about peri- and post- menopause, from recognizing early symptoms to adjusting training, recovery, and nutrition. Selene shares valuable insights on strength training, saddle comfort issues, and why you should be tracking your symptoms.Whether you're approaching peri-menopause, in the midst of it, or supporting someone who is, you'll find practical advice for maintaining performance and joy on the bike through midlife and beyond.

Kathryn Bertine is a warrior for gender equality in the world of professional cycling. As a former pro cyclist herself, Kathryn has spent more than a decade advocating for pay equality and the inclusion of women in the Tour de France. She is also an author, journalist, and the CEO of the Homestretch Foundation, which provides free temporary housing and other support for working women (primarily professional cyclists) living or earning below the poverty line. A few years ago, I read her book Stand: A Memoir on Activism and have wanted to get her on the podcast ever since. In this interview, Kathryn shares her remarkable story of becoming a professional cyclist later in life, advocating for equality for women, and creating the Homestretch Foundation. She also shares advice on how we can all work to make cycling more inclusive.

 In this podcast episode, I'm going to break down the four different types of rest you need to incorporate into your training, and why each one is absolutely crucial to feel your best on the bike. 

Jill Kintner is one of the most versatile and accomplished women (and humans for that matter) in the sport of cycling.  In this interview, she shares how her early days in BMX gave her the skills to dominate in multiple bike disciplines, and why we should also focus on our skill building.

In this episode, I'm going to break down why we need to stop obsessing over our weight and what we should be focusing on instead.  

In this interview, Allison Tetrick, former World Tour pro road racer turned gravel cyclist, opens up about her journey from biochemist to pro cyclist, shares her powerful story of recovering from a traumatic brain injury, and discusses her passion for getting more women to the start line.We talk about everything from mental strategies for endurance events to why gravel racing offers such a unique sense of freedom and adventure.

Natasha Woodworth, the inspiring founder of Curious Creatures, joins us to share how she's transforming the mountain bike apparel industry with a unique blend of sustainability and style.

Women are headed to Red Bull Rampage for the very first time! To celebrate this huge milestone, I sat down with Chelsea Kimball (who will be competing) to discuss what this opportunity means to her.We chat about how she's been preparing, what success at Rampage would look like for her, and what comes next. While most of us will never chuck ourselves off a cliff like she is, Chelsea manages not only to be awe-inspiring but also totally relatable to those of us mere mortals. She shares some tips on how to deal with fear, and how to progress our technical riding.

In this episode of the Femme Cyclist podcast, we're diving deep into the mental side of cycling with sport psychologist Dr. Erin Ayala. In our chat, Erin shares invaluable insights on some of the biggest challenges we face as cyclists, from that pesky habit of comparing ourselves to others to finding the motivation to train.We also tackle the topic of burnout and how to strike a bike-life balance, so that cycling remains a source of joy, not stress. Erin's down-to-earth advice will help you set realistic goals, get up the courage to sign up for that race, and keep pushing forward even when things get tough.If you've ever struggled with self-doubt, felt overwhelmed by juggling it all, or simply needed a little extra motivation to get out the door, this episode is for you.

If you don't know who Kristen Faulkner is, you've probably been living under a rock. Kristen recently made headlines by clinching, not one but two, Olympic gold medals.I'm thrilled to bring you an inspiring conversation with one of the biggest names in women's pro cycling today. In this interview, we dive deep into her story — exploring the incredible mental strength she's developed to thrive at the highest level of her sport.Kristen opens up about the unique struggles female cyclists encounter and shares some golden nuggets of wisdom for any girl or woman dreaming of a professional cycling career. She's not just a champion because of her athletic prowess; she's someone who's combined her diverse life experiences, unique skills, and sheer passion to craft a formula for success that we can all learn from. I know you're going to find her insights just as powerful and motivating as I did.Full show notes: https://femmecyclist.com/kristen-faulkner-interviewConnect With Kristen

This is my family's first year as part of NICA. (For those that don't know, NICA--aka the National Interscholastic Cycling Association--is an organization that gets middle school and high school kids together in a team environment to ride and race mountain bikes). My husband and I are coaching, and our 6th grade son is a student athlete.In just a few months of being on a team (go Boise Brave!), we caught the NICA bug. It's a fantastic organization that promotes fun, inclusivity, equity, respect, and community! So obviously, I was very excited to sit down with Amanda Carey for this interview. Amanda is the President of NICA (and a fellow Idahoan), a former professional mountain bike racer, and a woman who is making a difference in the lives of kids and in our community. Even if you don't have teenage kids, you'll want to listen to this episode to find out why NICA matters for the bike community and how you can get involved. Show Notes: femmecyclist.com/amanda-carey-interview/NICA homepage: nationalmtb.orgSupport the Show.

Did you watch the Tour de France Femmes Avec Zwift last summer? If so, you have Kate Veronneau to thank.Kate is the Director of Women's Strategy at Zwift (the popular indoor cycling platform you probably already use). She has done an amazing job not only of elevating the company, but also the sport of professional women's cycling. In this interview, we chat about parity in women's cycling, the barriers to getting more sponsorship for women, and how Zwift has acted as an entry way for women getting into cycling. Even if you aren't into professional cycling or biking indoors, you'll love the female empowerment message in this episode.

What sounds like more fun that getting paid to go on bike adventures, to create new routes, and to organize events for other cyclists? Sounds too good to be true, right? Yet, that's exactly what Sarah Swallow is doing.Sarah manages to blend adventure cycling, community organizing, and advocacy work into one creative and inspiring package. Whether you're interested in joining her in Southern Arizona for a ride, learning how to organize your own event, or create cycling routes, you'll want to listen to this episode.

Why is it that we spend soooo much time talking about what bike to get, or how to train, and what to eat, but almost no time talking about one of the biggest things that affects our performance: our menstrual cycle?!?!

Lael Wilcox is one of the best known names in women's cycling. She has won or set records on countless ultra endurance routes over the last ten years.I was so honored to get to sit down with Lael to chat about her plans for a 2024 Around The World record attempt, her women's rallies, what it's like being the recipient of so much criticism online, and much more. 

If you're anything like me, you LOVE getting out on the bike but maybe you don't like strength training quite as much. But the unfortunate truth is that we NEED to be doing strength training in addition to riding our bikes.In this podcast interview, I chat with Bekah Rottenberg about why strength training needs to be a non-negotiable part of our routine. Bekah, who is a mountain bike skills coach and strength training coach, likes to say "you can't be strong on the bike until you get strong off the bike." She shares the different types of movements we should be doing, common myths around strength training, and how it can improve our confidence, coordination, and mind-body connection.

Whether you're new to mountain biking or just haven't progressed as far as you would like, it's likely one of two things (maybe both) that are holding you back: your skills or your confidence. In this episode, I chat with Joanna Yates about how to develop both. Joanna is a mountain bike skills coach and guide in Sedona, Arizona. She's also a mountain bike instructor mentor, helping new mountain bike coaches get started.We touch on a bunch of topics in this interview including how to choose a mountain bike coach, the importance of regular skills practice, and changing the stories we tell ourselves. 

It's that time of year when many of us  start thinking about what we would like to accomplish in the coming year and what our cycling goals are. In this episode, I'm going to give you a framework you can use when developing your goals. 

You might know Jess Hana from her wildly popular and hilarious Instagram account @jessthemaker. Her funny and relatable mountain bike videos poke fun at herself and at mountain biking culture as a whole. In this podcast interview, I chat with Jess about how she got started making videos, her creative process, and her life in Bentonville. But my favorite takeaway from our conversation, is the sense that Jess is living (and making a living) as her authentic self. The person you see in her videos is who she really is: a funny, slightly goofy gal who loves mountain biking. We could all benefit from Jess' example--to show up as ourselves and to lean into our unique talents.

Taking an off season is so important, even if you're *just* a recreational cyclist.  It's an opportunity to rest, recover, and hit a reset button before you charge into next year.In this episode, Kristen shares why the off season is so important, what it should look like, and how you can use the time to come back stronger than ever next year.  ❤️ Shop Terry Saddles ❤️https://bit.ly/45Y77il

Are you already incorporating a yoga practice into your schedule? If not, you should be!Yoga has tons of benefits for mountain bikers and cyclists including flexibility, injury prevention, present moment awareness, and better breathing.In this podcast episode, Rebecca Bell, a professional mountain bike skills coach and yoga instructor, shares why we should be doing yoga and how we can incorporate it into our already busy lives.

There is so much confusion over what we should be eating as endurance athletes. And there are so many people feeding us misinformation or strict guidelines that many of us don't know what's what anymore.That's why I asked Uri Carlson to come on the podcast. Uri is a dietician nutritionist who works with endurance athletes to help them know what the heck they should be eating.In this interview, Uri shares what a balanced meal looks like, what we should be eating while we're on the bike, how to incorporate electrolytes, when we might want to get professional help, and more.

In this podcast interview, Erica Davis (founder of The Crank Queens) shares how to start a grow a MTB or cycling club. 

Christine Yu, author of the book Up To Speed: The Groundbreaking Science Of Women Athletes, shares the most up to date information on science that applies to female cyclists and how we can incorporate it into our lives.  This includes tracking our menstrual cycles, getting enough food to eat, and continuing to be athletic thru life transitions.

In the world of women's mountain biking, Shredly is a well known name. Chances are, you either have a pair of Shredly mountain bike shorts, or you have a girlfriend that does.But it wasn't always that way. Once upon a time, women were still wearing boring black bike shorts and Shredly was just a kickstarter campaign.In this podcast interview, I had the opportunity to sit down with Ashely Rankin, the founder and owner of Shredly. She shares the origin story of Shredly, what makes the brand special, and where the company is headed in the future.

News alert: you shouldn't be suffering in the saddle! Saddle sores, soft tissue pain, chafing, and pelvic floor issues should not be ignored.There ARE solutions to your saddle pain and discomfort "downstairs".  In this podcast episode, I'll share 7 things you can try to address your issues.

Are you a woman over 40? Do you feel like a lot of the advice out there is tailored to men or to younger folks?If so, you'll appreciate this episode with Sylvie D'Auost. Sylvie is a cycling coach who has dedicated herself to working with women who are over 40.In this interview, we chat about struggles that women over 40 face, strength training, supplements, and more.

If you've ever wondered how much protein how many carbs and fats you should be eating as an endurance athlete, today's episode is for you. In it, Kristen sits down with Dara Richmond to talk about macronutrients. If you've ever struggled with your nutrition, you don't want to miss out on this episode.

Cyclists, regardless of discipline, often share a common goal: to improve their speed. However, simply pedaling faster isn't the solution. Sometimes going hard all of the time actually just makes you slower.Here are seven actionable strategies to make you a faster, more efficient cyclist.

Tegan Phillips is an adventure cyclist and cartoonist.  In this interview, I chat with Tegan about her art, adventure cycling in Africa, and keeping your butt happy when biking long distances. If you're looking for a little inspiration about living a life off the beaten path, you'll want to listen to this episode. Show Notes: https://www.femmecyclist.com/tegan-phillips/Connect With TeganWebsite: https://teganphillips.com/Instagram: https://www.instagram.com/teganphillipscomics/Shop: https://teganphillips.com/funshopSupport the show

All of us who ride our bikes are endurance athletes, but there is another group of cyclists that we call ultra-endurance athletes. These folks are riding their bikes hundreds of miles at a time over periods of 24 hours or more. To talk about ultra-endurance cycling, I sat down with Meaghan Hackinen. Meaghan is a two time World 24 Hour Time Trial Champion, has the women's Fastest Known Time for The Big Lonely, and is the author of "South Away: The Pacific Coast on Two Wheels."We chat about training, the mental component of ultra-endurance cycling, and tips for anybody who is interested in trying a big ultra race. Whether or not you want to ever want to complete an ultra, this episode will give you insight into what it takes to perform at a high level.Full show notes: https://femmecyclist.com/meaghan-hackinen/Connect With MeaghanInstagram: @meaghanhackinenFacebook: https://www.facebook.com/meaghanhackinenWebsite: https://meaghanhackinen.com/Book: https://bookshop.newestpress.com/products/south-away-the-pacific-coast-on-two-wheelsSupport the show

In this episode of Femme Cyclist I sit down with Joanna Zeiger.  Joanna is a former Olympian, Ironman world champion, author, coach, and researcher.  Yup, there's pretty much nothing this woman can't do.I first became familiar with Joanna after reading her fantastic book,  The Champions Mindset - An Athlete's Guide to Mental Toughness.  Seeing as how we can all use more mental toughness in our lives, I sat down with Joanna to discuss how we as women, can work on developing it.  We also talk about racing, overcoming life's obstacles, and cannabis use in athletes.Read the full show notes: https://www.femmecyclist.com/mental-toughnessView Joanna's Book On Amazon: https://www.amazon.com/Champion-Mindset-Athletes-Mental-Toughness/dp/1250096715Connect with Joanna:JoannaZeiger.com: http://joanna-zeiger.com/jzeiger/Cannabis Research Group: http://cannaresearchgroup.net/Race Ready Coaching: https://racereadycoaching.com/Support the show

Did you know that you should be comfortable on your bike? That's right--your saddle shouldnt hurt, your back shouldn't throb, your hands shouldn't be numb.So many of us have these issues, and we just put up with them. But we shouldn't!Investing in a good bike fit is one of the best things you can do for yourself. In this episode, I interview Natalie Collins, a professional bike fitter, doctor of physical therapy, and owner of Pedal Fit in Denver and Golden, CO.Full Show Notes: https://femmecyclist.com/bike-fit/Connect With Natalie & Pedal FitWebsite: pedalfitpt.comInstagram: @pedalfitptEmail: NATALIE@PEDALFITPT.COMSupport the show

We are re-release our most popular interview of all time!  Meet Lindsey Richter, mountain bike skills coach extraordinaire.  Lindsey is the founder of Ladies AllRide, a wildly popular series of mountain bike skills camps for women.  These camps are recommended time and time again by the women in our community.In this interview, Lindsey and I chat about the big things (like how to overcome a fear based mindset, and how the mountain bike community helped her during the darkest time of her life), as well as the little things (like which bike pedals are her fave).Full Show Notes: https://www.femmecyclist.com/lindsey-richter-ladies-allrideConnect With Lindsey:Ladies AllRide Website: https://www.ladiesallride.com/GRIT Clinics Website: https://www.gritclinics.com/Ladies AllRide Instagram: https://www.instagram.com/ladiesallride/Ladies AllRide Facebook: https://www.facebook.com/LadiesAllRide/Support the show

We're doing something a little different: answering YOUR questions.  In this episode, Kristen answers:- Bibs! are they potty friendly styles? How do they work?- Best way to find a saddle that fits you?- Best brands for size inclusivity?- Vitamins and supplements for 35+ to sustain cycling? - What are the differences between riding a fat bike vs a regular mountain bike with studded tires. Is one better than the other for winter riding? Which terrain is best for each type? If the ground is hard but there is no snow can studded tires be ridden?- I'm wondering about the differences between riding a fat bike vs a regular mountain bike with studded tires. Is one better than the other for winter riding? Which terrain is best for each type? If the ground is hard but there is no snow can studded tires be ridden?Support the show

Recently I asked the Femme Cyclist community what your number one challenge is as it relates to bicycling.  Can you guess what it was?Finding time to ride!  Yup, it didn't have anything to do with bike fit, or winter weather, or even flat tires.  Women are just struggling to even find the time to get on their bicycle.In this episode, I share a few ways that I've figured out how to fit in more hours and miles in the saddle.  It's not always easy, but with a few tricks, it is doable.Links Mentioned In This Episode:Rascal Rides, our community for biking with kids: https://rascalrides.comGuide To Biking In The Dark: https://www.femmecyclist.com/biking-at-night/Guide To Bike Commuting: https://www.femmecyclist.com/guide-to-bike-commuting/Read the full show notes: https://www.femmecyclist.com/time-to-ride-your-bikeSupport the show

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. Full Show Notes: https://femmecyclist.com/winter-training-with-jen-kates/Connect With JenWebsite: https://shifthumanperformance.com/Instagram: https://www.instagram.com/shifthumanperformance/?hl=enMaking Shift Happen Podcast: https://shifthumanperformance.com/making-shift-happen-podcast/Learn more about #ShredStrong here: https://shredstrong.lpages.co/shredstrong/Support the show

Is it easy to motivate yourself to go for a ride, but difficult to get yourself in the gym for strength training? I think this is the case for many of us, which is why I asked Dara Richman--a physical therapist and owner of the workout app The Leadpack--to come on the podcast to talk about strength training.We discuss why it's so important for us to be strength training, how much we need to be doing, how to fit it in with our bike training, and much more. If you're looking for a little inspiration to start or step up your strength training routine this winter, this episode is for you. Full Show Notes: https://femmecyclist.com/dara-richman-interview/Support the show

The days are getting shorter, and the temperature is dropping. Even if your indoor set up is dialed, sometimes you just have to get outside.   In this podcast episode, I share some of my top tips to help keep you comfortable and safe biking outdoors all winter long.  More Info Including Clothing/Gear Recommendations: https://www.femmecyclist.com/cold-weather-cycling/Support the show

Have you ever thought bikepacking sounded like something you'd like to try but didn't know where to start? Well this podcast episode is for you!Laura Heiner, founder of Idaho Women's Bikepacking, shares everything you need to know about bikepacking as a beginner. This includes what gear you need (and don't need), where to sleep, how to find routes and navigate, how to find people to ride with, and more. Laura is the absolute best at teaching this stuff (she taught me!), and you'll finish listening to this interview feeling prepared to give it a shot. Full Show Notes: https://www.femmecyclist.com/bikepacking-for-beginnersSupport the show

I've long been the introverted, do-it-myself type. I like riding long miles alone, contemplating in silence. One might think these are ideal traits for a bikepacking racer.And they probably are. But my recent finish of my first ever bikepacking race, the Smoke N Fire 400, had almost nothing to do with being alone, and everything to do with a community.A community of women to be exact: Idaho Women's Bikepacking. Founded by Laura Heiner, a long-time racer and multi-time finisher of the SNF 400, who was frustrated with the lack of women racing these events, the group taught me (and a lot of other women) how to bikepack.Full Story: https://www.femmecyclist.com/smoke-n-fire-400/Support the show

Have you been hunkered down at home for the last few years, dreaming of mountain bike vacations? Well, now is your time to finally go get out there!One great way to bike internationally is to join a tour group. I've done this in the past, and it's super helpful. They help take care of all of the logistics, they know what the good trails and routes are, so all you have to do is ride your bike and enjoy yourself!In this podcast episode, I chat with Amy Schweim from Women's Radical Pursuits. She runs mountain bike trips to Oaxaca, Mexico (as well as other Latin American countries). Even if you're not interested in joining a tour (or going to Mexico), you'll get some good tips on traveling internationally to bike. Show Notes And More: https://femmecyclist.com/amy-schweim-interview/ Support the show

Do you know how many women there are in C suite positions in the bike industry? Not many.Sarah Johnson, COO of Bunch bikes, is one of the few. In this episode, I get the opportunity to chat with Sarah about what it's like being a woman in the heavily male dominated bike industry, reinventing your career life and life, as well as one of my favorite topics: bike commuting.Learn More About Bunch Or Connect With SarahBunch Bikes: bunchbike.comSarah Johnson On LinkedIn: linkedin.com/in/sarah-johnson-4036056/Full Transcript: https://femmecyclist.com/sarah-johnson-interviewSupport the show

If you have a mountain bike, you need to pay attention to your suspension. (Unless, of course, it's a rigid mountain bike). This means setting it up properly, but also maintaining it. If you're like me, you probably neglect your suspension way more than you should.In this episode, I chat with Faith Mata from Jenson USA about setting up your suspension and getting it serviced. Full Show Notes: https://femmecyclist.com/suspension-set-up-and-maintenance-faith-mata/Jenson USA Suspension Service: https://bit.ly/3HAKNjv (affiliate link) Support the show

In this podcast interview, I chat with Kemi King, a former professional road cyclist and a director of philanthropy for World Bicycle Relief. We chat about the organization and how it's impacting lives, particularly those of girls and women.Detailed show notes: https://femmecyclist.com/world-bicycle-relief-kemi-king/Learn More About World Bicycle ReliefWebsite: https://worldbicyclerelief.orgVideos:Here are a few of Kemi's favorites:Mobilize Me - https://vimeo.com/182455965Together We Rise - https://www.youtube.com/watch?v=wjX4oYnxwJI&feature=youtu.bePalabana - https://vimeo.com/146177524Model - https://vimeo.com/291933802Support the show

Have you ever wanted to try downhill bike park riding? Or, maybe you've tried it but are ready to level up your skills?In either case, this interview with Meagen Dennis, the owner of the Dirt Series mountain bike camps is for you. Meagen shares pretty much everything you need to know about downhill riding, including what gear you need, how to mentally prepare, and what you can do to improve your skills. Full show notes: https://www.femmecyclist.com/downhill-bike-park-riding-meagen-dennis/Learn More About Dirt Serieshttps://dirtseries.com/IG: @dirtseriesFB: https://www.facebook.com/dirtseriesSupport the show

If you've ever struggled with imposter syndrome, this episode is for you! Shanna Powell (aka Endless Bike Girl) is a badass business owner, bike industry veteran, and mountain bike skills coach. She even has a Shredly bike short named after her.If ever there was a cool girl, Shanna is it. And yet, in this podcast episode she shares that she's struggled with imposter syndrome over the years. Or, the "fraud police" as she's coined it. This interview is such a good reminder to go out and live the life you want regardless of whether or not you think you're good enough. Full Show Notes: https://femmecyclist.com/shanna-powell-interview/Connect With ShannaInstagram: @endlessbikegirl and @endlessbikecoEndless Bike Girl MTB Skills: endlessbikegirlmtbskills.comEndless Bike Co: endlessbikes.comSupport the show