Outdoor Women Strong
By Liz Koch
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Category: Sports
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Subscribers: 6
Reviews: 0
Episodes: 93
Description
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!
| Episode | Date |
|---|---|
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93. If You've Always Been "So Flexible" — Here's Why Training Feels Different for You
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Jul 30, 2026 |
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92. Soreness Doesn't Mean It's Working — The Truth About DOMS for Outdoor Women
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Jul 23, 2026 |
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91. How to Get Your Confidence Back on the Bike After a Fall — The Physical and Mental Truth Nobody Talks About
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Jul 16, 2026 |
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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
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Jul 09, 2026 |
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89. Why Your Knees Hurt on Descents — And What's Actually Going On
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Jun 25, 2026 |
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88. What Dehydration and Electrolyte Loss Are Actually Doing to Your Body — And How to Stay Ahead of It This Summer
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Jun 19, 2026 |
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87. Stronger on Climbs. Less Wrecked After. Here's Exactly How.
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Jun 11, 2026 |
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86. What Actually Changes in Your Body After 40 — And What It Means for How You Train
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Jun 04, 2026 |
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85. Your Hips Are the Center of Everything — Here's What That Means for Your Outdoor Sport
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May 28, 2026 |
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84. How to Keep Training During Your Season Without Running Yourself Into the Ground
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May 21, 2026 |
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83. Your Body Is Already Talking — Here's How to Listen Before It Starts Yelling
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May 14, 2026 |
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82. What your body does in the first 4 weeks of training — and why right now is the best time to start
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Apr 30, 2026 |
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The 3 things your body needs before peak season — that have nothing to do with cardio
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Apr 16, 2026 |
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80. The Real Reason Outdoor Women Get Injured (And How to Stop It)
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Apr 02, 2026 |
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79. You are not a Workout Person... But that isn't Why You Struggle to Do Your Workouts
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Mar 20, 2026 |
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78. How to Keep Your Shoulders Healthy
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Jun 24, 2025 |
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77. Do You Constantly Feel the Need to Stretch
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Jun 17, 2025 |
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76. Struggle with Endurance But You Don't Have Time for Intervals?
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Jun 10, 2025 |
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75. Hydration and Electrolytes - Staying Balanced During Intense Activities
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Jun 03, 2025 |
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74. Joint Health and Mobility - Keys to Longevity in Outdoor Sports
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May 20, 2025 |
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73. The Power of Routine Creating Consistency in Your Training
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May 06, 2025 |
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72. Beliefs Drive Outcomes...Or Do They
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Apr 22, 2025 |
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71. Designing a Weekly Workout Plan for Outdoor Athletes
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Apr 08, 2025 |
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70. Goal Setting: Creating and Achieving Fitness Milestones for Outdoor Success
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Mar 25, 2025 |
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69. Strength for All Seasons: Adapting Your Training Year-Round
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Mar 11, 2025 |
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68.Can You Make Changes to Strength and Movement Patterns Years after Surgery
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Feb 18, 2025 |
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67. How Heavy Should You Be Lifting and How to Tell For Yourself if You Are
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Feb 04, 2025 |
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66. Winter Wellness - How Female Outdoor Enthusiasts Stay Strong, Healthy, and Ready
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Jan 14, 2025 |
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65. How Long Should You Rest Between Sets
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Dec 17, 2024 |
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64. Do You Need to Think About Your Breathing and Diaphragm with Lifting?
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Dec 03, 2024 |
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63. Cross-Training Benefits: How Diverse Workouts Enhance Your Outdoor Skills
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Nov 05, 2024 |
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62. How Does Static Stretching Help Your Body in Training
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Oct 22, 2024 |
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61. The Core of It All: Strengthening Your Core for Outdoor Performance
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Sep 24, 2024 |
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60. Welcome Back and What Gains Come From Strength Training
|
Sep 10, 2024 |
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59. Winter Training Program for Mountain Biking | Women Mtn Bike
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Dec 13, 2022 |
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58. Starting to feel your age? How to stay healthy for Mtn biking | Mountain Bike Strength
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Dec 13, 2022 |
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57. Gain Endurance! Why Riding Slow Makes you go FAST! | Mountain Biking Training
|
Dec 13, 2022 |
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56. My Why – How it Came About…
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Apr 15, 2022 |
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55. What gives us motivation to do something what we don't like?
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Mar 31, 2022 |
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54. Interested in Women's MTN Biking Events?
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Mar 17, 2022 |
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53. Used to be Good at Something… and Now You’re Not?
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Mar 03, 2022 |
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52. What is Rate of Perceived Exertion and How to use it
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Feb 17, 2022 |
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51. How to handle Stress and Sleep - 2 major Area we overlook as Women Riders
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Feb 01, 2022 |
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50. What you lack if you only do Trainer Riding this Winter
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Jan 20, 2022 |
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49. Body Efficiency to Ride Longer and Harder
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Jan 06, 2022 |
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48. What to Work on Now to Ride More of the Trail Later
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Dec 23, 2021 |
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47. What do I do more of in the Winter to help make next Season Great!
|
Dec 09, 2021 |
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46. What can Affect your Heart Rate along with Fitness Level
|
Nov 25, 2021 |
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45. Intro to Endurance Zone Training and Importance for Mtn Bikers
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Nov 11, 2021 |
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44. Is working to progress working against you?
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Oct 27, 2021 |
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43. What do you need to do to Progress your Riding?
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Oct 14, 2021 |
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42. Pregnancy 2-3rd Trimester and Body Struggles
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Sep 30, 2021 |
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41. Lifting Heavy… Are Your Ready?
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Sep 03, 2021 |
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40. Ever Have an off Day on the Trail?
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Aug 05, 2021 |
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39. First part of Pregnancy and Mtn Biking
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Jul 22, 2021 |
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38. When to Push it?!
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Jul 08, 2021 |
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37. To Stretch or Strengthen - That is the question
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Jun 24, 2021 |
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36. Do you have Trail Fear
|
Jun 10, 2021 |
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35. 3 Tips to Help when Life Gets Hard
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May 27, 2021 |
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34. Glute Specific Exercises – Targeting your Training Program
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Apr 22, 2021 |
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33. Glut Activation - How to Use you Core to Assist
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Apr 15, 2021 |
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32. How being Perfect is holding you back!
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Mar 30, 2021 |
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31. How To Buy A Bike 101
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Mar 25, 2021 |
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30. How to improve your Trail Flow
|
Mar 16, 2021 |
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29. Strength Training Needs for a Woman
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Mar 10, 2021 |
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28. Endurance and Training Tips with Liz Sampey
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Mar 04, 2021 |
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27. 3 Tips to Improve Your Riding
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Feb 25, 2021 |
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26. Having FUN on the BIKE!
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Feb 16, 2021 |
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25. Fear! And Riding! with Charlotte Batty
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Nov 12, 2020 |
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24. Ever felt like you didn’t belong on the trails?
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Nov 03, 2020 |
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23. Angi Weston with 3 tips for Beginner/All Riders
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May 28, 2020 |
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22. Can you Balance?
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May 21, 2020 |
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21. Lets Get you BUTT in GEAR!!
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May 14, 2020 |
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20. Lets dive into the Core for Biking!
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May 07, 2020 |
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19. How to get the most our of your shoulder workouts for riding!
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Apr 30, 2020 |
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18. Can you Exercise Differently for Mountain Biking?
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Apr 01, 2020 |
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17. How to handle stress during this crazy time
|
Mar 20, 2020 |
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16. What is was like - Riding Pre and Post Partum with Danielle Nolan - Adventure Guide and MTB Coach
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Mar 05, 2020 |
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15. Live Interview: Are you Nervous to Join a Ladies Clinic? - Victoria Ride like a Girl MTB Skills
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Feb 27, 2020 |
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14. Trainer workouts...Do you know what you are missing?
|
Feb 20, 2020 |
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13. How I stopped being nervous for riding
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Jan 23, 2020 |
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12. Dee Tidwell with Enduro MTB Training
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Jan 16, 2020 |
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11. How to handle Fear and riding - Roxy With Roxy Mtb Coach
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Jan 09, 2020 |
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10. Julie Sports Nutritionist - What to eat during a ride?
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Dec 26, 2019 |
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9. How Sacred Cycle Uses Biking to help those who have been Sexual Assaulted
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Dec 19, 2019 |
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8. New to Downhill Racing Savannah Rogers tells about her experience
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Dec 12, 2019 |
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7. Managing MTB Parks - Kelly Harris an Ambassador for MTB PARKS
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Dec 05, 2019 |
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6. Live Interview Kate Nolan- Co-Owner DNK
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Nov 28, 2019 |
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5. Live Interview- Lindsey Richter with Ladies All Ride
|
Nov 21, 2019 |
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4. How to Overcome Fear and Mountain Bike the Drops you Want
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Nov 14, 2019 |
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3. Having Trouble with Breathing, Asthma, and Mountain Biking!
|
Nov 07, 2019 |
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2. Misty Mahoy: All about Balance: Mountain Biking Coaching... Skills and Drills, and how she got into riding
|
Oct 31, 2019 |
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Episode 1: My Why...
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Oct 14, 2019 |