Shows / Outdoor Women Strong
Outdoor Women Strong
Welcome to Outdoor Women Strong Podcast, a podcast dedicated to fitness and health for women who want to be strong for their outdoor sports such as mtn biking, whitewater paddling, hiking, snow sports, running, and many more! Let's focus in on training habits, mental issues, and how to gain strength and mobility to keep you healthy so you can enjoy and excel at your sport! Come learn with me, doctor of physical therapy Liz!
Episodes
- Outdoor Women Strong
106. Why Strength Training Feels Harder Than It Looks When You're New
You watch someone do a squat, a deadlift, or a single-leg exercise and think, "That doesn't look too complicated." Then you try it, and suddenly you're…
- Outdoor Women Strong
105. Why Do Your Knees Get Cranky Going Downhill?
Your knees feel fine hiking uphill for an hour. Then you turn around, and twenty minutes into the descent they get achy and cranky. Why? Downhill hiking and…
- Outdoor Women Strong
104. Your Strength Exercises Don't Need to Look Like Your Sport
Your strength exercises don't need to look like your sport. In this episode, Dr. Liz Koch, DPT, talks to the woman who wants to start strength training and…
- Outdoor Women Strong
103. Your Sport Already Trains Your Sport. Strength Training Is for Everything Else.
Your sport already trains your sport. Strength training is for everything else. In this episode, Dr. Liz Koch, DPT, explains the difference between…
- Outdoor Women Strong
102. Building Stronger Bones Strength, Impact Training & Your Outdoor Sport
Being active outside doesn't automatically mean strong bones. In this episode, physical therapist and strength coach Dr. Liz Koch breaks down what actually…
- Outdoor Women Strong
101. What Does "Lifting Heavy" Actually Mean for Outdoor Women?
What does it actually mean to lift heavy? In this episode of Outdoor Women Strong, physical therapist and strength coach Dr. Liz Koch breaks down what "lifting…
- Outdoor Women Strong
100. The 5 Things I Want Every Outdoor Woman to Know About Getting Strong
One hundred episodes in, Dr. Liz Koch steps back from the body-part-of-the-week format to share the five beliefs about strength training she keeps coming back…
- Outdoor Women Strong
99. You Don't Have to Be Ready. You Just Have to Have a Direction
A few weeks ago Dr. Liz Koch rolled her ankle on her own driveway — not on a trail, not doing anything heroic, just walking to her car — right in the middle of…
- Outdoor Women Strong
98. The One Thing That Separates Women Who Finally Get Consistent From Women Who Keep Starting Over
Consistency doesn't come from motivation. It comes from the right kind of goal and a plan that exists before the week gets away from her. In this episode Dr…
- Outdoor Women Strong
97. What Your Body Actually Does in the First 3 Weeks of Consistent Training — The Science Will Surprise You
Most women stop a training program after two or three weeks because they can't see results yet. What they don't know is that the most significant adaptation…
- Outdoor Women Strong
96. Why Your Shoulders Ache on the Bike and on the Water — And Why Your Core Has Everything to Do With It
If your shoulders start aching somewhere in the beginning of the second half of a long ride or paddle day — this episode explains exactly why. Mountain biking…
- Outdoor Women Strong
95. You've Stretched Your Hip Flexors Every Day for a Year. Here's Why Nothing Has Changed.
If you've been stretching your hip flexors consistently and the tightness keeps coming back — this episode is the answer you haven't been given. The sensation…
- Outdoor Women Strong
94. You've Been Active All Summer. So Why Does Your Body Feel Worse, Not Better?
If you've been hiking, riding, and paddling all summer and your body feels more beat up now than it did in May — this episode explains exactly why. It's not…
- Outdoor Women Strong
93. If You've Always Been "So Flexible" — Here's Why Training Feels Different for You
If you've always been told you're so flexible — and training has always felt harder, more painful, and more exhausting than it seems to for everyone else —…
- Outdoor Women Strong
92. Soreness Doesn't Mean It's Working — The Truth About DOMS for Outdoor Women
Two outdoor women. One chases soreness and gets so wrecked she can't enjoy her weekend adventures. The other doesn't train at all — because she knows a workout…
- Outdoor Women Strong
91. How to Get Your Confidence Back on the Bike After a Fall — The Physical and Mental Truth Nobody Talks About
Someone in the OWS community/ Mountain Biking Ladies Facebook Group asked how to regain confidence after a series of falls left her scared on every trail…
- Outdoor Women Strong
90. A 30-Year Harvard Study Just Confirmed What I've Been Telling You — And the Number That Surprised Everyone Is Two Hours a Week
A Harvard study just published in the British Journal of Sports Medicine followed 147,000 people — 80% of them women — for up to 30 years. What they found…
- Outdoor Women Strong
89. Why Your Knees Hurt on Descents — And What's Actually Going On
If your knees hurt going downhill — on the trail or on the bike — the problem is almost never your knee. The knee is just where you feel it. In this episode…
- Outdoor Women Strong
88. What Dehydration and Electrolyte Loss Are Actually Doing to Your Body — And How to Stay Ahead of It This Summer
You know you should drink more water. But dehydration and electrolyte depletion are two different problems — and most outdoor women are only solving one of…
- Outdoor Women Strong
87. Stronger on Climbs. Less Wrecked After. Here's Exactly How.
If climbs are the thing that humbles you most outside — the long grind that empties the tank or leaves you wrecked for two days after — the answer is almost…
- Outdoor Women Strong
86. What Actually Changes in Your Body After 40 — And What It Means for How You Train
If your body has been feeling different since you hit your 40s — tendons that ache, recovery that takes longer, a sense that you have to be more careful now —…
- Outdoor Women Strong
85. Your Hips Are the Center of Everything — Here's What That Means for Your Outdoor Sport
Knee pain on descents, low back tightness after long days, IT band issues on the bike — there's a good chance none of these are actually where the problem is…
- Outdoor Women Strong
84. How to Keep Training During Your Season Without Running Yourself Into the Ground
Your season is going — does that mean you stop strength training? Not if you want your body to hold up through October. Dr. Liz Koch, DPT, breaks down the 3…
- Outdoor Women Strong
83. Your Body Is Already Talking — Here's How to Listen Before It Starts Yelling
It's mid-May. You are just starting to ramp up — first big hike of the year, first real MTB weekend, first paddle trip. Things are starting to feel a little…
- Outdoor Women Strong
82. What your body does in the first 4 weeks of training — and why right now is the best time to start
Most women who start a training program quit in week three — right before the most important adaptations begin. In this episode I, Dr. Liz Koch, Doctor of…
- Outdoor Women Strong
The 3 things your body needs before peak season — that have nothing to do with cardio
Want these three things trained specifically for your sport and your body before peak season? Adventure Strong Coaching starts with a 30-min onboarding call —…
- Outdoor Women Strong
80. The Real Reason Outdoor Women Get Injured (And How to Stop It)
Injuries aren't bad luck. They're predictable — and preventable. Here's what I see as a DPT that most women never get told. So let's change things up so you…
- Outdoor Women Strong
79. You are not a Workout Person... But that isn't Why You Struggle to Do Your Workouts
"If you've tried to get into a workout routine and it just never sticks — this episode isn't about motivation or discipline. It's about why the programs you've…
- Outdoor Women Strong
78. How to Keep Your Shoulders Healthy
This episode goes into an overview into how to keep your shoulders healthy and happy. I also talk about function for them and how this all plays a role into…
- Outdoor Women Strong
77. Do You Constantly Feel the Need to Stretch
If you constantly feel like you need to stretch, this episode is for you! I go over why that is the case and how to help yourself break the cycle to help…
- Outdoor Women Strong
76. Struggle with Endurance But You Don't Have Time for Intervals?
This episode is for those that want to improve their endurance on the bike, yet don't have time for specific endurance training rides. Let me tell you a little…
- Outdoor Women Strong
75. Hydration and Electrolytes - Staying Balanced During Intense Activities
Let's talk hydration and some basics into why it is important to add in more than just water for your outdoor activities... Muscle Function, energy stores…
- Outdoor Women Strong
74. Joint Health and Mobility - Keys to Longevity in Outdoor Sports
Joint health and mobility and important factors in how your strength can be applied to your life and sport. Let's go into what areas need stability and…
- Outdoor Women Strong
73. The Power of Routine Creating Consistency in Your Training
Want to feel the magic happen and your body make changes? Try to use the power of consistency and routine to gain the strengths you never knew you could…
- Outdoor Women Strong
72. Beliefs Drive Outcomes...Or Do They
What if your beliefs don't match up to what you want your outcome to be? How do you go about changing that and then eventually changing your belief and your…
- Outdoor Women Strong
71. Designing a Weekly Workout Plan for Outdoor Athletes
If you are struggling with knowing how to manage your workouts and endurance training into your week while not overloading yourself... check this out I go over…
- Outdoor Women Strong
70. Goal Setting: Creating and Achieving Fitness Milestones for Outdoor Success
Are you setting goals? Is this a harder thing for you to do? Take a listen into how I'm looking past labor and birth to set goals for the future season of mtn…
- Outdoor Women Strong
69. Strength for All Seasons: Adapting Your Training Year-Round
It is March and the seasons are starting to change for many of us. Let's talk how to adapt your training to best fit this time of year and the sports that you…
- Outdoor Women Strong
68.Can You Make Changes to Strength and Movement Patterns Years after Surgery
Changes in strength and movement patterns can change how you train and what your abilities are in a sport. The Key question... can you still make changes years…
- Outdoor Women Strong
67. How Heavy Should You Be Lifting and How to Tell For Yourself if You Are
In this episode I go over goals and how to tell if you are actually lifting enough weight to make a difference. This uses Rate of Perceived Exertion and Reps…
- Outdoor Women Strong
66. Winter Wellness - How Female Outdoor Enthusiasts Stay Strong, Healthy, and Ready
Let's look at winter and what we can add or subtract to help you change the trajectory of this coming year and the years forward. I go over strength, mobility…
- Outdoor Women Strong
65. How Long Should You Rest Between Sets
As we look at rest periods, what will give you the best bang for your effort?? - Repetition Performance, Rating of Perceived Discomfort, and Blood Lactate…
- Outdoor Women Strong
64. Do You Need to Think About Your Breathing and Diaphragm with Lifting?
Let's dive into a part of your core that you might not think about as much. Your Diaphragm!! Esp as it relates to supporting your trunk and being used as part…
- Outdoor Women Strong
63. Cross-Training Benefits: How Diverse Workouts Enhance Your Outdoor Skills
How does cross training help your sport and why does it matter to your body? I go over how your glutes, core, and upper back function to support your body…
- Outdoor Women Strong
62. How Does Static Stretching Help Your Body in Training
In this episode you will learn about static stretching and how it plays an integral role in your training even though you might think it to be a little…
- Outdoor Women Strong
61. The Core of It All: Strengthening Your Core for Outdoor Performance
How does core strength play a role in cycling and lower limb performance?! Well I go over 2 studies that show how the limb is controlled with core strength and…
- Outdoor Women Strong
60. Welcome Back and What Gains Come From Strength Training
In this episode I talk about a recent research paper that looks at endurance training compared with endurance + strength training in regard to cycling and…
Outdoor Women Strong59. Winter Training Program for Mountain Biking | Women Mtn Bike
Planning your winter training is key to success. But! How do you need to look at the different months. I go over some simple ways to look at your monthly…
Outdoor Women Strong58. Starting to feel your age? How to stay healthy for Mtn biking | Mountain Bike Strength
Feeling older, not as strong or as fit can cause problems for mtn biking. In this video I go over 3 main ways to help your body to be a better mtn biker and to…
Outdoor Women Strong57. Gain Endurance! Why Riding Slow Makes you go FAST! | Mountain Biking Training
Have you have been told to go slower to build your base aerobic endurance? It may not make sense unless you look at how aerobic and anaerobic endurance is…
Outdoor Women Strong56. My Why – How it Came About…
In this podcast I go over how The Ride Life and the Mountain Biking Ladies came about – why I felt the urge to start it. And how I had some bumps in the road…
- Outdoor Women Strong
55. What gives us motivation to do something what we don't like?
In this podcast I go over pain points and motivation. This is a hard this thing to muster to make things happen! But I talk about some of my why and how I…
- Outdoor Women Strong
54. Interested in Women's MTN Biking Events?
In this podcast I am live with Ash Zolton (Co-owner of ROAM Events). We discuss how to overcome objections to going to women mtbing events and races… as well…
- Outdoor Women Strong
53. Used to be Good at Something… and Now You’re Not?
53. Used to be Good at Something… and Now You’re Not? In this podcast I discuss coming back from having a baby or being injured… anytime that you lose skills…
- Outdoor Women Strong
52. What is Rate of Perceived Exertion and How to use it
In this podcast I talk about rate of perceived exertion and how to best use it for your training. This helps with giving another data point and metric for zone…
- Outdoor Women Strong
51. How to handle Stress and Sleep - 2 major Area we overlook as Women Riders
In this Interview with Nicole Hill we talk about stress and how to look at it differently. We also look at how sleep and stress play into each other. Nicole is…
- Outdoor Women Strong
50. What you lack if you only do Trainer Riding this Winter
In this podcast I talk about some things that trainer riding lacks for your full body health and riding ability. This can hold your back if you are not aware…
- Outdoor Women Strong
49. Body Efficiency to Ride Longer and Harder
In this podcast I talk about some things to help you ride for longer and harder on the trail that doesn’t have to do with endurance… yes – it gives you more…
- Outdoor Women Strong
48. What to Work on Now to Ride More of the Trail Later
In this podcast I talk about some things that are super important to ride more of the trail, feel more confidence in your riding, and have more fun come the…
- Outdoor Women Strong
47. What do I do more of in the Winter to help make next Season Great!
In this podcast I talk about some things that change gears in my training and riding. These help me manage the time changes, the cold, and prepare me for the…