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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:

 

——————————————————————————————————

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:

Episode 26: Vo2 Max Intervals + Base Builder Week 24

More interval talk this week… we’re addressing Vo2 Max interval training: what it is, common ways to do intervals, and how we go about it. We dig into the nuts & bolts of the upcoming weeks 24 & 25 of Base Builder where we target the Vo2 max energy system.

The Vo2 Max energy system comprises 8:00 to 16:00 max power. We break the intervals into sets of 4×2:00 and 4×4:00, beginning with equal recovery durations. The challenge then becomes in the shortening of the recoveries to maximize time spent “in Vo2” thus making the sessions progressively more demanding. Get the full scoop in this week’s show!

 

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 25: Leadville 100 & Q&As + Base Builder Week 23

Last weekend’s Leadville 100 MTB lottery stirred up a lot of questions from listeners as they got accepted into this year’s race and ready to embark on their training journey. Our inboxes were flooded with questions so we decided to dedicate this week’s show to answer many of those questions. We also go over Coach Cody’s LeadBoat plan for 2020 and how he plans to prep for this endurance challenge of racing both the Leadville 100 on Saturday & the Steamboat Gravel on Sunday, the day after, later this summer!

Join us in answering listeners questions on Leadville training plans and providing tips and insights to the iconic race that could help you in your training build for 2020. We also spend more time answering general questions unspecific to Leadville and discuss this week’s and next week’s Base Builder training details.

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 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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Episode 21: High Intensity Base Intro + Mia Aseltine CX National Champ Interview

Our first half of Base Builder 2020 is in the books and we’re on holiday break! In this week’s episode, we dig into the second half of our Base Builder training plans: High-Intensity Base!

Where the first half targets aerobic HRs, the second half targets power while monitoring HR response as we work our way through the Anaerobic Threshold, Vo2 Max and Anaerobic Power energy systems. Learn how we design our interval sets by manipulating duration, reps, sets and recovery to avoid ‘overdoing’ the workload and doing just what is required to meet our training adaptation goals. There is lots of good stuff in this episode surrounding our Base Builder intensity build and what fun awaits us in post-holiday season training in January & February!

Interested in joining us for Remote Base Builder 2020 Block 2 beginning January 6th? Hope so! Here’s the link to get on board and get your training on track: https://waiteendurance.com/remote-base-builder-program/

Then we finish the show with a special interview with recently crowned Junior Girls 15-16 Cyclocross National Champion, Mia Aseltine. She’s fresh off her victory in Washington, and she recaps the race with us allowing us to learn how a champion feels prior to the gun going off, being down mid-race and not giving up, and making the final effort to the line to take the victory.

Thank you for listening this week and we wish you the merriest Christmas.

Useful Links:

  • 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:

Episode 20: Training Camps/High Volume Blocks + Base Builder Week 17

We’re wrapping up block #2 of our 15th annual Base Builder Training Program this week. It’s “testing week” with 1RM strength tests in the gym and Aerobic & Anaerobic Power testing on the bike! We cover the finer points of both, before we head into our 2-week “holiday break” in the training programming.

The holiday break is the perfect time to incorporate a training camp or high(er) volume training block into your seasonal program to provide a mental & fitness change of pace during this busy time of year. Listen in and learn about the benefits of training camps/high volume blocks, how you can structure you own at home on your own if you can’t get to a ‘desirable’ location to ride. Also gain insights into what we’ll be doing through the New Year’s week with our WE Development U23 MTB Team Camp in Arizona.

Useful Links:

  • Last Days to get a KIT! Our 2020 WE Kit Store is OPEN through December 15th. All proceeds go to our WE Development  Team!
  • Use code BASEBUILDER25 to recieve 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 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:

Episode 19: Lifestyle Improvements for Performance + Base Builder Week 16

This week we discuss what we find to be the most important areas in daily life where we can make changes that will improve our athletic performance (and overall health): Sleep, Diet, Hydration, Planning, and maintaining Life Balance. Improve these elements of your life and you will ultimately improve your performance on the bike. We talk about what we’ve learned over the years, our own experiences, pitfalls and mistakes along the way; in addition to ideas on ways to optimize in each area. These “life hacks” if you will, will hopefully help to inspire you to improve your own lifestyle and performance on the bike.

We also touch on Week 16 of our 2020 Base Builder Program. With just two more weeks left in block 2, we’re peaking in strength training and aerobic strength. Gain some additional insights directly related to what we’re doing  in both the gym and on the bike.

Useful Links:

  • Our 2020 WE Kit Store is NOW OPEN through December 15th. All proceeds go to our WE Development Jr. Team!
  • Use code BASEBUILDER25 to recieve 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 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:

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:

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:

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:

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:

Episode 13: Block 2 Strength & Structure

And… We’re back! After a 10-day “ride-cation”, we wrap up the 2019 Colorado NICA MTB season and share insights on training & traveling. We finished Block 1 of our 2020 Base Builder with some final long rides and lessons learned on fueling up for the long days.

Onto Base Builder Block 2: it’s time for building strength in the gym and adding structure on the bike. For the gym sessions, we discuss Block 2 strength details after establishing one-rep-max capabilities upon conclusion of Block 1. Then we dig into the “how-to’s” of the Block 2 structured trainer sessions with all the details on Spin-Ups, Isolated Leg Training, Aerobic Threshold Intervals and High-Cadence Spins. Listen & learn the details, tips & tricks of the trade from Coaches Cody & Kathy!

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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/

We’re starting Block 2* on October 28th and you can join us now to get your base building on track!

* We’ve taken $100 off the registration fee to pro-rate your block 2-4 entry point.

 

Training Plans. We also have Base Builder Strength and/or Base Builder Cycling Training 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 12: Our Testing Protocol & Base Builder Week 8

With the structured training season right around the corner, it’s almost time for testing on the bike to set benchmarks for the new season ahead. At Sessions:6 we’ve created a more evolved testing protocol for our athletes than the typical “20 minute time trial” for best power. Instead we look at both ends of the energy system spectrum with a sub-maximal aerobic test & two short maximal power test intervals. With these three data points we can track aerobic vs. anaerobic capability and calculate a riders Fatigue Rate to determine training ranges (power & HR zones) that correspond to the energy systems we train.

Get the “how-to” and insights on our testing protocol to be prepared for the upcoming test on our Remote Base Builder Training Program. With a more evolved and in-depth testing method you gain deeper insights into your own fitness and maximize your training efforts. Good Luck!

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

We’re starting Block 2* on October 28th and you can join us now to get your base building on track!

* We’ve taken $100 off the registration fee to pro-rate your block 2-4 entry point.

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

Episode 11: Time of Year for New Gear! & Base Builder Week 7

We’re on location this week at The Bikery at the Brewery… a great new bike shop located on the Breckenridge Brewery property in Littleton, Colorado. Our guest is co-owner, Justin Mattison, ex-DH racer turned bike-fit specialist and bicycle know-how guru; so naturally… we talk bikes.

Fall is the best time of year to maintain & upgrade your current bike, or consider selling and buying a new machine for your next season. We discuss both options to help you decide. Making those additions & changes now go a long way to relieving stress and the possibility of failures down the road when you’re focus is on training and racing. We also talk about some of the new technology we’re most excited about for 2020, as well as the importance of a good bike fit.

We even learned a killer new (to us at least) “chain rotation strategy” from Justin to keep your bike running better for longer! Also take Kathy’s advice and think: new year, new chamois, as “no one wants to see your butt crack!”

We wrap up the show as always with a peek into week number 7 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Keep reading to learn how you can get on board and start building your base!

Thank you to Justin and the Bikery (thebikery.beer) for inviting us to the shop and sharing good conversation. If you’re in the Denver area looking to upgrade your ride, or thinking of getting a sweet new SCOTT bike for 2020, these are your guys!

Have bike or bike-fit questions for Justin? Send him an email and he’ll get you sorted: justin@thebikery.beer

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

Episode 10: Getting Ready for Trainer Season & Base Builder Week 6

This week we cover all the necessities for setting up your ‘pain cave’ for the coming Trainer Season.

Fall has arrived in the northern hemisphere and that means for many that trainer time is around the corner. Don’t wait until last minute to get your gear sorted; instead optimize your pain cave now in order to maximize your performance later. Everything from Smart vs. Dumb trainers, software, hardware, and even what side of the towel to blow your nose on!

We wrap up the show, as always, with a look into week number 6 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Read on to learn how you can get on board and start building your base!

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

Episode 9: Nutrition Periodization & Base Builder Week 5

In this week’s episode we talk travel and working your training around work travel; trainer sessions and why they are so beneficial (even if your climate doesn’t ‘require’ it); and the concept of Nutrition Periodization for endurance sport performance.

You likely periodize your training (think: base, build, peak)… you should also consider periodizing your diet to follow suit to reach peak performance. We touch on what is periodization, the what & how to periodize your nutrition around your training, and benefits that include improved fueling & recovery for increased performance as well as improved body composition.

Now is the time of the year (Fall) to get your diet & nutrition on track with your training so you can make the performance gains you’ve been seeking… Let’s talk Nutrition Periodization!

We wrap up the show, as always, with a look into week number 5 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Read on to learn how you can get on board and start building your base!

——————————————————————————————————

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

Episode 8: Season Review & Base Builder Week 4

It’s the end of the 2019 training & racing season (for most riders, except cyclocross), and it’s time for reflection! This week we discuss the importance of a Season Review. We sit down and run through some topics you might think about in terms of “what went well” and “what didn’t go so well” for you within your last season’s training & racing efforts, with the intention of helping you take improved action for next year. Reflect upon 2019 to make 2020 even better!

Then prior to running through the details of Week 4 of our Base Builder Program , we dig into our own 2019 seasons, following the same thought process to share a bit about what we felt went well, not so well, and how we can improve our own performance next year.

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

Episode 7: How to Best Use Training Peaks & Week 3 Base Builder

This week we dig in to the basic understandings of using your Training Peaks as a training calendar & log, and the important of TSS within our Base Builder Program. It’s important to be collecting your data correctly now so you have data to work with in the coming months to plan your season and get more “geeky” with it in future episodes.

Before that we touch on the start of cyclocross season and answer some listener & Remote Base Builder member questions regarding Low HR Training and including cross-training (like running & skiing) in your program. As always we wrap up the show with the training details of week 3 of our 2020 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.

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

Episode 6: Low HR Aerobic Training & Base Builder 2020: Week 2

In this week’s episode we begin with some praises for the NICA high school mountain bike league as they begin their fall season of racing here in Colorado and other states around the country (and give kudos to our WE Devo riders that are experiencing the gains they’ve made from their 2019 training efforts!).

Then we discuss the BIG benefits that come from riding slowly at low heart rates (HR) this time of year to establish your aerobic foundation to begin your base build. We wrap things up by digging into the details of Week #2 of our 2020 Base Builder Program, discussing how to modify our program to your preferences including training frequency, daily durations, overall volume and including CX if desired.

Other notes include:

  • LABOR DAY SALE!  all Base Builder Stock Training Plans 25% off via Training Peaks. Use code BASEBUILDER25 at checkout (view plan options HERE).
  • Joining our 2020 Base Builder Programs (Remote or In-House) can be done at any point now through the end of the year. If you’re not ready just yet, join us when you are and we’ll get you up to speed and your base training on track!  (register for the Remote program HERE)

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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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 5: Post-Season Transitions & Intro to Strength

In this episode we discuss the importance of taking a break from the bike between ‘seasons’, and the benefits of strength training for the endurance athlete. We also dig into the details of our Base Builder Strength Program and getting started building your strength base.

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Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. 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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 4: Our 2020 Base Builder Program Overview

In this episode we begin by giving kudos to a handful of our S:6 athletes that participated in the 2019 Leadville 100 MTB race before providing a ‘10,000 foot’ view of our 15th Annual Base Builder Program that kicks off next week.

We cover the broad concepts of our base training philosophy from the “on-bike” aerobic training, the “off-bike” strength training, how to incorporate a CX season into the base training phase, and the general overview of our highly successful progressive Base Builder programming that has helped hundreds of riders over the last 14 years prepare for their next competitive spring/summer season of events.

Along with our locally popular (Denver) ‘in-house’ version of our Base Builder program, we are excited to expand our Remote Base Builder program that allows riders from anywhere to train right along with us. Consider joining us for this years program and try it for yourself!

Learn More & Register: https://waiteendurance.com/remote-base-builder-program/

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Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. 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.

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

 

Episode 3: Our Six Components of Performance (part 2 of 2)

As preparation for the launch of our 15th annual Base Builder Training Program, Episodes 2 & 3 provide insights into our training philosophy and explain our Six Components of Performance (where the “6” in Sessions:6 comes from)…

Part 2 of this two-part episode picks up where Episode 2 left off, covering the “off-bike” or “in between training sessions” components of performance 4, 5 & 6: Diet & Nutrition, Stress Management, and Mental Fitness.

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Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. 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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 2: Our Six Components of Performance (part 1 of 2)

As preparation for the launch of our 15th annual Base Builder Training Program, Episodes 2 & 3 provide insights into our training philosophy and explain our Six Components of Performance (where the “6” in Sessions:6 comes from)…

Part one of this two-part episode focuses in-depth on components 1, 2, & 3: the “on-bike” or “physical training” components of Aerobic Conditioning, Muscular Strength, and Skill Proficiency; why they are important and how we approach each of them in our programming to provide insight into our training philosophy.

Episode 3 will pick up where Episode 2 leaves off, covering the “off-bike” or “in between training sessions” components of performance 4, 5 & 6: Diet & Nutrition, Stress Management, and Mental Fitness.

Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. 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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 1: Who’s Behind Waite Endurance?

In episode 1, Cody & Kathy provide a bit of their own history on how they got involved in endurance sport, some of their coaching backgrounds, and a bit on the intention of the Sessions:6, powered by Waite Endurance podcast.

The intended listeners are the athletes following their 14-year proven “Base Builder” training program, but they also hope to be able to share training concepts & insights that any cyclist or triathlete can put to use in their own training journey.

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