In episode #186 we chat with pro mountain biker and US National Team member, Kelsey Urban about her journey into mountain biking as a kid, to competing at the highest levels globally. We delve into her training, race strategies, and her nuanced approach to nutrition and recovery that balances performance with life enjoyment.
KEY TOPICS
- Cross-country mountain biking events and race strategies, nutrition and fueling tactics
- Managing recovery and sleep post-race
- Practical tips for weather adaptation and travel between time zones
- Insights into the mental health advocacy and growth of women in cycling
- The evolution of sports supplements and common trends
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT KELSEY URBAN:
Riding her mountain bike since she was a kid, Kelsey Urban has grown into one of the best cross country mountain bike riders in the country, breaking into the top 10 of the UCI World Series in 2025 and riding for the US National team in 2025 and 2026. Riding professionally since 2017, Kelsey also attended Stanford and is an advocate for mental health, athlete development and the growth of women’s cycling.
FREE RESOURCES:
- Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide
- Carbs for Racing Cheat Sheet: https://mailchi.mp/nutritional-revolution/carbs-for-racing
FOLLOW KELSEY:
- Instagram: https://www.instagram.com/kelseyurban/
MENTIONED:
- NICA: https://nationalmtb.org/
- Maurten: https://amzn.to/3RJ2tT8
- Thorne Supplements on Fullscript: https://us.fullscript.com/welcome/kchannell
- The Touchpoint Solution: https://go.shopmy.us/p-62210068
- Plasmaide, Available on The Feed: https://thefeed.com/teams/nutritional-revolution
TIMESTAMPS:
00:00 – Introduction to Kelsey Urban’s background and career highlights
01:41 – How Kelsey got into mountain biking & her childhood influences
03:43 – Explanation of Olympic cross-country mountain biking disciplines
04:56 – Race durations and strategies for short track vs. cross-country events
06:26 – Transition from childhood biking to professional racing & team experiences
07:50 – Rise of women in cycling and team growth over years
10:07 – Kelsey’s journey through high school sports and early competitions
13:32 – Pre-race fueling strategies for short track and cross-country races
14:45 – The importance of carbohydrate loading and digestion considerations
16:41 – Balancing fats, proteins, and carbs for season-long performance
18:09 – Adjusting nutrition for hot weather and multi-day events
20:25 – Pre-race meal examples and mental preparation techniques
22:28 – Post-race recovery nutrition and hydration practices
23:28 – Managing sleep and relaxation after intense competition
26:57 – Supplements like tart cherry, magnesium—do they make a difference?
29:21 – Strategies for adapting to jet lag and time zone transitions
31:06 – Nutritional planning for race day, hydration, and race gear
42:38 – Race-day in-race nutrition and hydration routines
47:32 – Final revelations on her two truths and lie & future race plans
50:02 – How professional athletes view trends and the importance of trusting oneself
MORE NR
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- Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/
CONNECT
- Instagram → www.instagram.com/nutritionalrevolution
- Sponsorship inquiries → kyla.c@nutritional-revolution.com
- Interested in having your biomarkers or nutrigenomics checked? Email us at kyla.c@nutritional-revolution.com
TRUSTED RESOURCES
- Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
- Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
- Kyla’s top picks → https://shopmy.us/shop/nutrev
- Follow us @nutritionalrevolution
