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Episode 18: Creating Your ATP & Base Builder Week 15

Your Annual Training Plan (ATP) is your road map to you training & racing season. Previous episodes, #16 & #17, we discussed Goal Setting and Race Selection. In part 3 of our Planning Your Season Series of podcasts we discuss some effective strategies in setting up your own ATP for 2020. Balancing training loads, progression, and recovery play important roles in defining your ATP in order to build fitness and gain freshness in time for your key events.

Week 15 of Base Builder continues to progress in Aerobic Strength with continued ILT strength intervals & extended AeT Strength ‘Climbs’ with the addition of Surges at the end of the steady intervals to begin to introduce some above Aerobic Threshold work. Listen in to learn more!

Useful Links:

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

Training Plans. We also have Base Builder Strength and/or Base Builder CyclingTraining Plans available via Training Peaks here: https://waiteendurance.com/stock-training-plans/base-builder-plans/

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans (link above). Use code at checkout on TrainingPeaks.com

Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Check out our Socials. Lastly, you can follow us on Instagram at the following accounts:

Creating Your Annual Training Plan

  • November 27, 2019
  • Blog
Originally published November 22, 2018. Updated and republished November 27, 2019.

With your goals set and events selected, you’re ready to dial in your Annual Training Plan for your season ahead. In part 3 of our Planning Your Season series of posts, we’ll layout the process of your Annual Training Plan. This road map of your training program is often referred to as your Annual Training Plan. It sets the foundation of your training progression allowing you to know ‘when you should be where’ in your build up. It also helps you stay on track and progressing towards your end goals.

WE at Waite Endurance prefer to use a TWO training phase model to reach a peak performance for an “A” race. We call them: Base Builder & Race Preparation.

Base Builder Phase

Base Builder (or your base phase) is about establishing a general aerobic & strength foundation of fitness. Our Base Builder Plans are 12-24 weeks in duration. The duration is dependent on time until your next “A” race. Our Base Builder progression goes from low-intensity to high-intensity. Building through the six major energy systems in a block periodization format with 2-4 week blocks based on duration of plan and intended rate of progression:

 1. Aerobic Endurance 

2. Aerobic Threshold 

3. Anaerobic Threshold

4. Vo2 Max

5. Anaerobic Power 

6. Peak Power 

Read More

Episode 17: Race Selection & Base Builder Week 14

This week is ‘part-two’ in the Planning Your Season series of episodes where we discuss the process of selecting & prioritizing your races/events for the season ahead. Make the most of your training efforts by selecting events which both interest you and help you achieve your goals. Sifting through the options, giving each event a priority level, and making them fit into your annual plan is a fun piece of the annual planning process.

You can read more about the concept of selecting & prioritizing events for your next season in our recent blog post titled, Race Selection: Your Events for Next Season.

Along the way, we also answer questions from listeners on making progress, race weight targets, and choosing the right Base Builder & Race Prep training plans from our plan library (links below).

As always, we include next week’s training insights, tips, tricks and details pertaining to Week 14 of our annual Base Builder Program.

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

Training Plans. We also have Base Builder Strength and/or Base Builder CyclingTraining Plans available via Training Peaks here: https://waiteendurance.com/stock-training-plans/base-builder-plans/

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans (link above). Use code at checkout on TrainingPeaks.com

Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Check out our Socials. Lastly, you can follow us on Instagram at the following accounts:

Race Selection: Your Events for Next Season

  • November 21, 2019
  • Blog
Originally published November 8, 2018. Updated and republished November 21, 2019.

Daylight hours are shortening, leaves are falling, and temps are dropping… You’ve set your goals for next season (previous post: Goal Setting), and even resumed some base training. The next step in the planning process is race selection and choosing your events for next season. Sifting through the potentially large amount of events in which you are interested is the second step in the planning process. 

Planning your race season around a target event(s) is crucial to setting up an effective training program.

As part of the race selection process, you must first know the “what” & “when” you plan to race your best. From there you can work out your specific training program that will get you there with the fitness you desire. You don’t need to know every single start line you plan to roll up to next year. You do however need to know what your top targets are before you begin more detailed planning. The first step of the race selection process is sitting down and creating a list of events that interest you. Have fun with this. Don’t filter your thought process just yet. Once you have your list of events, long or short, it is then time to narrow things down. 

Most endurance athletes will compete in multiple events within a season. Why would you train so consistently for a long time to race only one or two times per season? Also, racing can be some of the best “training” you can do. On the flip-side, you cannot race every weekend all season long (or even every-other week for that matter). Racing takes a toll and interferes with an overall training progression. Racing too frequently degrades your fitness over time and does not allow for an adequate build of training load. Fitness gets lost in these situations and the results you desire are hard to find.

The ABCs of Race Selection

When you do choose to race, you want to race hard and give it your best effort on the day. That said, you cannot be in “top form” for every race you enter. For some races you enter you may recognize that you won’t be at your best, but the benefits of racing are still present. Your fitness and “race-readiness” ebbs and flows with your training phases and your lifestyle demands. Therefore, different events must take on different levels of priority. This allows you to reach higher levels of fitness for specific events (peaking). It is a well known practice when laying out your next racing season to assign priority levels to your events as: A, B and C.  The following is a breakdown of this concept that will help you in your season-planning process: 

Read More

Episode 16: Goal Setting & Base Builder Week 13

Goal setting is the topic of discussion this week. It’s time to start thinking (dreaming) of what you want to accomplish over the coming year and years ahead in your pursuit of cycling fitness. We break down the difference between long-term goals and short-term goals, as well outcome vs. process goals and how to best utilize both. We also run through our our own goals for 2020 and the years ahead as they relate to our own progressions in endurance training.

Referenced within the discussion is our recently updated blog post on Goal Setting that offers a worksheet to help you work through own goal setting process.

We also cover several questions from listeners pertaining to our recent Base Builder progressions as well as share some of the ‘tips & tricks’ we share with our 40+ in-house athletes training along with us at Sessions:6 in Lakewood, CO. Insights on the Isolated Leg Training (ILT) intervals, Aerobic Strength intervals, and the High Cadence work we’re doing might come in handy for those following along in our Remote Base Builder Program.

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

 

Training Plans. We also have Base Builder Strength and/or Base Builder CyclingTraining Plans available via Training Peaks here:https://waiteendurance.com/stock-training-plans/base-builder-plans/

Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Check out our Socials. Lastly, you can follow us on Instagram at the following accounts:

Goal Setting: Your Season Ahead

  • November 14, 2019
  • Blog
Originally posted October 31, 2018. Updated November 12, 2019.

Goal setting begins the planning process towards your next season. Organizing your thoughts and creating a formal written outline of what direction you want to go with your training, fitness and competitive results is a key piece of the Mental Fitness puzzle. If you don’t know what you want to achieve… then how do you know what you need to do to get there or if you are making progress in the right direction along the way?

Going beyond simply thinking about what you want to achieve and further developing a strategy on how you are going to achieve is the process of setting goals.

The idea of setting goals is something many people are familiar with, but few take the time to formally address. It can be difficult for some athletes to write down goals. However meeting your goals is often more difficult if they are not written down in the first place. Once you have decided upon your goals, take it a step further and write out exactly how you plan to meet those goals (use a pencil here because you may change things a bit as you discuss with your coach or support structure). If you’re not sure of exactly how you are going to meet your goals, obtaining direction from a coach, or friend, can help you talk it out and make the right decisions. Knowing what you want is one thing, but outlining a plan that gets you from where you are now with your physical and mental abilities to where you want to be is what makes goal setting an effective tool in your mental fitness tool box. 

Goal setting is a multi step process that is extremely valuable for all athletes. The following are some helpful steps and techniques you can implement to help make your own goal setting more effective.

Read More

Episode 15: Mobility, Strength & Injury Prevention + Base Builder Week 12

We’re on location this week at Cascade Sports Physical Therapy in Lakewood, Colorado (right next door to Sessions:6 Sport Performance). We sat down with founder and PT, Justin Dudley, to learn more about the importance the role of mobility and strength play, not only in cycling performance, but overall health and quality of life. Learn some basic concepts and tips on how to include mobility ‘training’ (or practice) into your daily routine, as well as the benefit of the knee and hip extension movements that make up the focal point of our Base Builder Gym Training sessions.

We wrap things up as always with next week’s training objectives within our 2020 Base Builder Program. Now on to the 3rd week of Block Two: Strength Build and Aerobic Threshold, we continue to increase the load in the gym and extend the durations of the structured intervals in the bike (ILTs & AeT).

Have a question for Justin? You can send him an email at justin@csinjuryprevention.com

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

 

Training Plans. We also have Base Builder Strength and/or Base Builder CyclingTraining Plans available via Training Peaks here:https://waiteendurance.com/stock-training-plans/base-builder-plans/

Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Check out our Socials. Lastly, you can follow us on Instagram at the following accounts:

Episode 14: Aerobic Threshold & Cadence Drills + Base Builder Week 11

Cadence (i.e. leg speed) is an important part of the ‘power production formula’. In this episode, we discuss the value of training to improve your cadence in the early parts of the off-season when power production isn’t the primary focus.

Your Aerobic Threshold (AeT) is the balance point between your carbohydrate & fat metabolism. This important ‘low-intensity’ threshold is where you can maximize your aerobic power and ultimately train your body to use more fat, while sparing glycogen for your endurance events.

In block 2 of our Base Builder program, we spend a lot of time training both our cadence and Aerobic Threshold in order to further enhance our fitness base. Listen-in to hear our take and training methodologies on how we structure our early base training to include these two important elements.

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

 

Training Plans. We also have Base Builder Strength and/or Base Builder CyclingTraining Plans available via Training Peaks here:https://waiteendurance.com/stock-training-plans/base-builder-plans/

Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Check out our Socials. Lastly, you can follow us on Instagram at the following accounts:

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