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Episode 32: Strength Maintenance

Episode 32: Strength Maintenance

Strength Training has become more widely accepted in the endurance sport world over the last 8-10 years. Most athletes and coaches will now agree that there are valuable benefits to be gained from lifting heavy weights within an endurance sport annual training program. However, the secret to improving your strength from season-to-season only occurs if you perform Strength Maintenance sessions year-round.

In this episode we discuss the when, why, how and where to incorporate Strength Maintenance sessions into your year-round training program. Within our own Race Prep programming, we have three different scenarios for weekly Strength Maintenance sessions based around your event schedule; we call this Event-Dependent Strength Maintenance. Does your week contain no racing, a “C” race, “B” race or “A” race? With Strength Maintenance training sessions being ‘event-dependent’, we can determine the goal of each session to be either heavier lifting, minimal lifting, or simply activation for your upcoming events.

Lastly, we discuss where you can do your Strength Maintenance sessions (at the gym/rec. center or at home), and provide our list of FIVE key pieces of equipment to be able to effectively execute our Strength Maintenance routine. Having your home equipment can be extremely valuable not only during this time of ‘gym closures’ (due to COVID-19) but anytime of the year to save time and money. Listen in and learn our strategies and gain our suggestions.


Helpful Links Referenced in the Show:

For those looking for even more direction and training support, Coach Cody has turned his “Aerobic Threshold Booster” plan developed for his WE athletes into a 6-week plan you can download and follow to make the most of this ‘spring break’ from racing and help you to improve your aerobic power and set you up for a summer and fall of racing.

** Podcast listeners can use the code AEROBIC25 to receive a 25% discount off the plan and get started today!


Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day! 

Listening to this weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.

Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here:

Train with Us! In Denver, CO or remotely at home every Winter with our 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. Our 16th annual edition will begin in Fall 2020.

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

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:

Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content:

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected]

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

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