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Episode 29: Race Prep Programming + Base Builder Week 27 (final week!)

We’ve made it to the final week of our 15th annual Base Builder Program with week 27! Feels like the exact right time to discuss what comes next, after Base Builder… This week we discuss how we structure our second macro-phase of the training cycle called: Race Prep.

Where Base Builder begins with low-intensity training, progressively building over many weeks to high-intensity, moving through all 6 major energy systems; Race Prep takes off at the top of the energy system chain. From here, Race Prep works progressively down through the energy systems while simultaneously building up volume as move towards your goal event. Exactly how far down the energy system chain you progress and how much volume you build up is event dependent on three things: style of riding, energy demands, and duration of event. Listen in and learn how we do it!

We open the show with some discussion on last week’s Anaerobic Power Intervals and taking care of your body through heavy training blocks and managing ‘niggles’ before they become full-blown injuries. Also covered is our final week of Base Builder training, Week 27, with final heavy lifting opportunities, last Anaerobic Power bike session (in Base Builder), and a Power Test on the bike to wrap everything up and test for new zones as we head into Race Prep!

Don’t forget that February is ‘Share the Love’ month and we’re asking everyone to consider donating to the WE Development Junior MTB team that we coach. Donors are rewarded with some fun WE Devo gear as a thank you for your support. Don’t miss out! Every contribution, great or small, helps get these kids to more events in 2020!

 

Helpful Links Referenced in the Show:

 

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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 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 on YouTube. 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@teamwaite.com or Coach Kathy at kathy@teamwaite.com

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

Episode 28: Anaerobic Power Intervals + Base Builder Week 26

We’re heading into our final progression of our 2020 Base Builder Program with Anaerobic Power. Just two more weeks to go!

Our Anaerobic Power energy system is at the upper end of the ‘on-bike’ energy system chain [only surpassed by Peak Power (sprint training)] targeting our maximum power for 1-4 minutes. Although still highly aerobic, these intervals draw heavily upon our anaerobic fibers to do the work. In this episode, we offer up our take on how to best train your Anaerobic Power, including outdoor interval options, and indoor trainer options in ERG mode. This is both Kathy & Cody’s favorite interval sessions… find out why!

We also cover listener questions regarding deadlifting with a traditional straight barbell vs a ‘hex’ bar, and power vs. HR for these shorter, high-intensity intervals.

AND.. don’t forget to “Share the Love” this month by donating to our WE Development MTB team, a Colorado 501c3 non-profit organization created to foster the future of American MTB racing!

 

Helpful Links Referenced in the Show:

——————————————————————————————————

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 on YouTube. 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@teamwaite.com or Coach Kathy at kathy@teamwaite.com

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

Episode 27: Tough Training Block Tactics + Base Builder Week 25

We’re knee deep into our final tough block of our 2020 Base Builder training program with Vo2 max intervals (and soon to be Anaerobic Power intervals) on the bike, combined with a final heavy lifting push along with increasing volume in the ‘power’ movements in the gym. With these final weeks of challenging training ahead, we ‘re sharing some tactics on how to get through tough training blocks with success. Tough training blocks like these include multiple high-intensity interval sessions per week (and weight lifting) for several weeks to elicit a big fitness response but first you have to make it through!

Before that discussion we talk about things we learned this last week doing Vo2 max intervals in-house in our trainer studio with our 40+ local athletes. We cover strategies on how we paced and executed our own Vo2 max intervals, as well as the mental mindset of high-intensity interval training, and fueling for these demanding sessions.

Other topics this week include the Kathy’s work with the GBX Junior MTB Team in the gym, and our own WE Development Team’s ‘Share the LOVE’ fundraising campaign for the month of February… where we’re giving away fun team schwag in the form of stickers, water bottles, t-shirts, and hoodies as rewards for your generous contribution to our 501c3 non-profit youth sports development team.

Helpful Links Referenced in the Show:

——————————————————————————————————

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 on YouTube. 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@teamwaite.com or Coach Kathy at kathy@teamwaite.com

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

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