Natascha Grief, NASM-CPT, -CES, -CNC, -BCS, -SFC
Health & Fitness Editor
Natascha Grief is Bicycling’s Health & Fitness Editor. She started in the cycling industry as a bike mechanic a couple of decades ago, earning a couple pro-mechanic certifications and her USA Cycling Race Mechanic license. She went on to apprentice for framebuilder Brent Steelman in her hometown of Redwood City, California before spending several years working for both large and not-so-large cycling brands. She then switched gears and industries to earn multiple personal training certifications while honing her skills as a trainer and coach, specializing in functional training, corrective exercise, and body positive personal training. She began contributing regularly to Runner’s World and Bicycling as a freelance writer in 2020, and joined the editorial staff of Bicycling in 2022.
How I Fixed My Sore Knee with 3 Simple Foam Roller Exercises You Can Do at Home
Knee pain is a common cycling ailment—this is what happened when I recently felt soreness, and how our expert personal trainer helped me fix it.
4 Editors Spill Their One Favorite New Thing From Sea Otter This Year
We picked our favorite new piece of gear that was launched at Sea Otter 2025. Here's what made our selection.
These Mobility Moves for Your Upper Back Will Save You From Posture-Related Pain
You need range of motion in your upper spine to ride—and feel—your best. Here are the best moves for making that happen.
3 Interval Drills That Will Help You Fly Up Climbs
And you only have to do them once or twice a week for them to be effective.
Think You Don’t Have Time for Enough Strength Training? This Might Change Your Mind.
If consistent strength training is a struggle for you, these short, sweet, and effective, these workouts can be squeezed in when you're feeling crunched for time.
Exercise Is Even Better For Your Brain Than We Thought—And in Surprising Ways, New Report Shows
What researchers found out that may surprise you.
This 14-Day Movement Snack Challenge Only Takes 10 Minutes a Day
You'll feel stronger in just two weeks, and it only takes 10 minutes a day. Yes, really.
The One Stretch Every Cyclist Needs to Do Every Day
If you ride bikes and have a desk job, this dynamic stretch for an achey upper back will change your life.
If You Want to Improve Your Breathing Performance on the Bike, You Need to Get Familiar With This Muscle
You may not include the diaphragm in your list of muscles to train for better rides—but that’s a big mistake.
Want to Climb Faster This Season? Here's Your 4-Week Strength Training Plan to Crush Every Hill
If you want to climb stronger and get faster, you need a proper strength training program. Here it is.
Strength Training for Cyclists: Workouts to Ride Faster, Prevent Injury, and Improve Your Performance
Whether you're new to strength training or experienced, turn to this page whenever you need strength training workouts designed specifically for cyclists. We've got you covered.
How to Master Riding With Clipless Without Falling Over
Learning how to clip in and out may seem scary to the uninitiated, but it doesn’t have to be. We’ve gathered expert advice on exactly how to do it in this step-by-step guide.
If Your Neck Is Too Tight to Look Behind You While You’re Riding, You Need to Release This Muscle
Levator Scapula may not roll off the tongue, but it’s a muscle every cyclist should know about. Keeping it happy and addressing its trigger points will address the pain of a stiff neck and increase your neck mobility.
Our Expert-Backed Guide to Finding the Woman’s Saddle That Fits You
The saddle pain struggle is real for women cyclists, but it doesn’t have to be. Here’s everything you need to know about buying the right bike seat for your body.
Want to Build Better Balance and Stability on the Bike? Don’t Overlook This Crucial Joint
Ankles are an important yet often overlooked element of balance and power on the bike. This targeted workout will improve your ankle stability for a stronger pedal stroke.
If Your Knees Hurt While Riding, Try This Technique Recommended by Experts
Nerve flossing, also known as nerve gliding, is a technique that can alleviate knee pain for cyclists. Here’s our expert guide for determining if it’s right for you, plus how to do it effectively.
Considering a Juice Cleanse to Jumpstart You Cycling Season? Our Expert Says Think Twice
Scientists have found new reasons to avoid juice cleansing and juice detox diets, even if they claim to be for athletes.
What Is the 30-30-30 Method and Is It Right for Cyclists?
The viral 30-30-30 rule has been touted as a panacea for fat loss. Whether it’s actually effective isn’t so straightforward.
3 Go-to Tools for Dealing With Neck Pain That Actually Work
Our fitness expert has tried all sorts of tools and products that claim they relieve a tight neck. These three really do the trick.
New Report Challenges Current Definition of Obesity
56 international experts want to change the way we think about BMI.
Developing Better Balance is Vital for Older Cyclists. This Routine Will Help.
Better balance can make any ride more fun—these six moves will improve yours.
This 3-Minute Warmup Will Make You a Better Cyclist
The best part? This routine will make your ride better with only three preride mobility and activation moves recommended by experts. The “I don’t have time” excuse will never hold up again.
I’m a Level 2 Spin Instructor—These Are My Favorite Cadence Drills
Winter is the best time to focus on cadence training. Use these two drills designed to improve your pedal stroke.
30-Day Training Plan for Your Best Gran Fondo Ever
If you’ve been riding for a while, this easy to follow training plan will get you ready for a gran fondo in four weeks.
2025 Gran Fondo Calendar: The Best Long Distance Cycling Events in the U.S.
Tick an item off your bucket list with our list of 2025's most scenic and challenging gran fondos.
Every Cyclist Needs This Balance-Building Pelvic Floor Workout
All cyclists (yes, men and women alike) need pelvic floor stability, and this is the guide you need for strengthening these important—and sometimes mysterious—muscles.
Research May Have Identified the Best Way to Everest
We take a look at the best combination of “input attributes” for successfully Everesting, according to science.
Hand Numbness on the Bike? These 3 Exercises Will Help.
If you struggle with tingling, numbness or weakness in your hands while riding, nerve flossing is an often overlooked technique that can help make your next ride more comfortable.
3 Short “Exercise Snack” Workouts For Crazy Busy Days
Squeeze in shorter workouts on busy days with one of these simple and effective strength-training circuits that take just 10 minutes to complete.
2025 Amateur Bike Race and Cycling Events Calendar
You’ll find every type of ride on this list, including road, mountain, and gravel races and events.
Master Peloton Instructor and Track Cycling Champion Shares Her Favorite Cadence Drills
Christine D’Ercole shares her go-to cycling drills for improving cadence, plus tips for how to add them to your indoor training. Get ready to get faster.
7 Tips for Learning How to Sprint on a Bike
Perfect your sprinting technique by learning what to do—and what not to do—when turning your speed all the way up.