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Episode 24: Avoiding & Training Around Illness + Base Builder Week 22

We’re into week 22 of our off-season Base Builder training program upping the ante to 32:00 power focused Anaerobic Threshold Intervals (up from 64:00 power targets). We talk about the interval training experiences of our in-house athletes at Sessions:6 and provide deeper insight into the next block of higher intensity intervals coming up. Learn how we manage interval training with both power and HR targets.

We also discuss the nuances of dealing with illness. It’s that time of year: cold & flu season! We cover tips on how to avoid ‘catching’ a cold or getting run down with illness, as well as when to train and when not to train when feeling under the weather. Then if/when you get taken out with sickness, we provide suggestions on how to adjust your training program when returning to training.

Helpful Links Referenced in the Show:

  • Stock Race Prep Plans: https://waiteendurance.com/stock-training-plans/
  • Custom Race Prep Plans: https://waiteendurance.com/custom-training-plans/
  • Join the second half of our 2020 Remote Base Builder Program for just $199 (for 4 months of training!)… LEARN MORE
  • Use code BASEBUILDER25 to receive 25% off any of our stock Base Builder Training Plans on TrainingPeaks.com

——————————————————————————————————

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 Strengthand/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:

 

Episode 23: Strength Base, Phase 3 (Stability & Power) + Base Builder Week 21

We’re into the third & final phase of our Strength Base Builder Programming: Stability & Power. Phase 1 was Adaptation; Phase 2 was Strength Build; and Phase 4 will be Maintenance. In Phase 3, we lower the loads and focus on unilateral and/or ‘unstable’ variations of movement in order to increase muscular stability. We discuss added movements in our Core-to-Extremity Sets, Knee-Extension and Hip-Hinge Stability variations. We also run through the increased emphasis on the Power sets in Phase 3; introducing the Tabata-style intervals of rapid-fire movements in Walking Lunges, Wall Ball Shots, Box Jumps, and Slam Ball Complexes.

All of our strength movements are also available for reference in video format on our YouTube Channel: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw?view_as=subscriber

Prior to the strength discussion, we tackle a series of questions from listeners revolving around training plan selection, modifying our training plans to fit user timing needs, strength training mods for athletes with ‘special needs’, and updating your training ‘numbers’ post-tests.

We also dig into the nuances of Week 21 in our Base Builder Program that includes a discussion on Anaerobic Threshold Interval Training, performing these intervals to a specific power target while monitoring HR for max adaptations, and identifying your correct Anaerobic Threshold target number (64:00 power) and/or recognizing when your test-determined numbers may be too high or too low and how to adjust.

Helpful Links Referenced in the Show:

  • Join the second half of our 2020 Remote Base Builder Program for just $199 (for 4 months of training!)… LEARN MORE
  • Use code BASEBUILDER25 to receive 25% off any of our stock Base Builder Training Plans on TrainingPeaks.com
  • Use code WEDEVO30 to receive 30% off TrainingPeaks Premium account for 2020!

——————————————————————————————————

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 Strengthand/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:

 

 

Episode 22: Interpreting Testing Results, Training Camp Recap & Base Builder Week 20

Happy New Year! We’re back in 2020 heading into the second half of our annual Base Builder Training Program. In this show we first go over test results from our last round of testing at the end of December. We share some of the data and progress made from our in-house Base Builder athletes along with insights on how to interpret your own test results. Big gains were made in both strength in the gym and on the bike in the first half of our program.

Listen to Episode 12 for a full rundown on our Testing Protocol.

Next up we recap our experience at the WE Development Team Camp. We recently spent 6 days in Cave Creek, Arizona coaching & putting in big miles with our junior-U23 XC MTB team. Hear about what we achieved, how we designed the 6-day camp, and some of the success we had amongst the team.

Lastly, we cover week 20 of our Base Builder Program as we head into the higher intensity training side of Base Building. With Anaerobic Threshold intervals on tap, learn how we ‘ease’ into the higher power work and begin the progression towards more power!

Listen to Episode 21 for the complete discussion on our High-Intensity Base Progression.

Referenced Links:

  • Join the second half of our 2020 Remote Base Builder Program for just $199 (for 4 months of training!)… LEARN MORE
  • Use code BASEBUILDER25 to receive 25% off any of our stock Base Builder Training Plans on TrainingPeaks.com
  • Use code WEDEVO30 to receive 30% off TrainingPeaks Premium account for 2020!

——————————————————————————————————

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:

 

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