NEW Body Comp Booster Plan

  • October 6, 2022
  • Blog

Work with a dietitian and optional continuous glucose monitor this off-season enhance your diet to become a fat-burning machine and improve your body composition!

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 NEW FOR 2023:

OFF-SEASON BODY COMP TRAINING PLAN.

As we head into the off-season, we’re already dreaming of longer days and PRs at our next season’s “A Event”.

More so than any training program, interval sessions, increased volume, or lightweight equipment you could attain, your biggest time gains in an endurance cycling event come from improving your body composition. Put more directly, unless your percent body fat is already in the single digits (or mid-teens for females), losing fat mass will make you faster, period.

SLOW DOWN TO GET FASTER. 

In between seasons is the time to make changes to better yourself. Because you don’t have to perform in the off-season, there is room to be far from a peak performance; this allows you to slow down your training intensity to develop your fat-oxidizing energy system and emphasize lean-tissue development through resistance training.

TRAINING THE OXIDATIVE SYSTEM: 

“Low-Intensity Structure” is the key to igniting your fat oxidizing aerobic energy system. Each week includes training your aerobic system through a combination of short, structured Aerobic Threshold sessions (perfect for mid-week trainer sessions), slightly longer “zone 2” indoor or outdoor rides, and optional cross-training activities on the weekends. This is the off-season after all, and training loads should be kept to a minimum with fat-burning at a maximum during this time of the year.

SIGN ME UP!

IMPROVE YOUR DIET WITH A PRO. 

We’ve partnered with a registered dietitian, specializing in metabolic efficiency, to include personal support to assist you in optimizing your eating habits for improved body composition and performance.

Through the optional use of a Continuous Glucose Monitor (CGM) and four private video-consultations you’ll learn how to manage your diet & nutrition to support your training efforts leading to improved lean body composition and PRs race days!

Christine Zimmerman 

MPH, RDN, CDCES

Christine is a registered dietitian/nutritionist (RDN), certified diabetes care and education specialist (CDCES), Metabolic Efficiency Training Specialist, and Certified Intuitive Eating™ counselor in Colorado. She has a Bachelor’s degree from North Carolina State University and Master’s in Public Health from UNC-Chapel Hill. Christine provides Diabetes Self Management Education, Medical Nutrition Therapy services, and Metabolic Efficiency Training for endurance athletes through her private practice in Morrison, Colorado. 

YOUR OFF-SEASON TICKET TO RACE DAY SUCCESS! 

Improve your diet while emphasizing aerobic fat-burning training and lean tissue promoting strength training to improve your body composition. Utilize your off-season to get leaner, healthier and faster in 2023!

8-Week Off-Season Body Comp Booster Plan
$419
  • Four Consults with a Dietitian
  • Optimize Your Diet Strategies
  • Utilize a Continuous Glucose Monitor (optional)
  • Increase Lean Body Mass
  • Improve Aerobic Function
  • Gain Off-Season Structure
  • Improve Metabolic Health Before Next Season!

Once payment is made, we’ll be in touch via email within 48-hours to deliver your training plan via Training Peaks & Train Heroic, and schedule your metabolic efficiency video-consultations.

In-Season Strength Maintenance

Strength Training, that is training with weights in the gym (or at home), has become more widely accepted in the endurance sport world over the last 5+ years. There are still some hold-outs on the subject, but most athletes and coaches will agree there are valuable benefits to be gained from lifting heavy weights within an endurance sport training program. Improving your strength from season-to-season only occurs if you perform Strength Maintenance sessions year-round.

The intent of this article is not to spew out the benefits of Strength Training (you can read a previous post that covers all those points); rather my intent with this article is to point out the value of YEAR-ROUND strength training. More specifically, focus on lifting weights within your competitive racing season.

Don’t Lose your Gains, Bro

If you’ve gotten this far, I’m going to assume you’re on board with Strength Training, at least as part of your off-season training program. The majority of endurance athletes do some form of strength training in their off-season. Then what seems to be very common is many athletes cease their Strength Training program once their competitive race season begins. The reasons I hear for dropping the strength training from their training programs are often:

  • Wanting to spend more time on their primary sport (“get more miles in”)
  • Lifting weights makes them slow (“legs too sore/tired”)
  • Don’t want to gain weight (“too much muscle”)
  • Getting bored with the strength training (“same old routine”)

I’m here to encourage you to not stop your Strength Training once your race season begins. In fact if you do stop, I can tell you you’re leaving performance gains on the table!

You may be thinking, “Whoa! Hold up. You want me to lift weights during my race season?!”

Yes I do! And here’s why…

When you Strength Train for 2, 3 or even 4 months of your off-season, you spend the first few weeks working through the soreness of training the muscles. Only then do you begin to make some gains in actual strength of movement. These improvements to your health & performance as an athlete include:

  • Increased muscle fiber recruitment (use more of the muscles you have)
  • Increase top-end power (raise the ceiling of your power curve)
  • Increased anabolic hormone production (balance the catabolic nature of endurance training)
  • Improve range of motion/activation (offset imbalances)
  • Improve the overall “durability” of your body
Read More

The Waite Endurance Race Preparation Plans

  • March 20, 2021
  • Blog

With Spring around the corner it’s time to think about Race Preparation. Most athletes are putting the final touches on their off-season Base Builder training. Following our Base Builder Plan Programming, athletes have gone through an extensive strength building program in the gym combined with a progression through the six primary aerobic energy systems we utilize on the bike; from lowest intensity to highest intensity:

  1. Aerobic (all day power)
  2. Aerobic Threshold (2-4 hour power)
  3. Anaerobic Threshold (32-64 minute power)
  4. Vo2 Max (8-16 minute power)
  5. Anaerobic Power (1-4 minute power)
  6. Peak Power (5-20 second power)

Depending on when they got started with their Base Builder training and how much time available for building Base, athletes went through a 12, 18 or 24 week progression; in 2, 3 or 4 week blocks dedicated to each energy system mentioned above. Regardless of your exact base training protocol you may have followed, as you come to the end of your base phase you may be asking yourself this question:

With my Base now built and general cycling fitness established, what comes next?

Race Preparation Training

Where Base Building is general fitness development; Race Preparation is specific fitness development for your A-priority event(s) of the year.

Read More
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