The Waite Endurance Podcast

We’re BACK!

After a 13 month hiatus, the Waite Endurance Podcast is back for 2024.

We’re kicking off the first episode of our 4th season with a coaches introspection of impactful findings from across the past several years. We touch on lessons learned, methods molded, and philosophies refined that will impact our coaching moving forward into the new year.

Join us for discussions around:

With 2024 right around the corner, be sure to check out our resources for getting your training season on track for a peak performance in the new year!

As always, for our valued podcast listeners, we provide a 25% discount code* to be used on all our Downloadable Training Plans available through the Training Peaks Plan Store.

…and every new plan follower receives a special offer from our friends at The FEED to be unlocked for $120 in The FEED credits for 2024!

* use code: PODCAST25 when purchasing through TrainingPeaks for ALL of our Downloadable Training Plans.

The post Episode 85: Impactful Findings from a Coach Perspective appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

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This is part 4 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event.

In this final part 4 episode, we dig into our final training block: Race Prep

With your general fitness established from base training, you’re ready for event-specific training in our Race Prep plans. The specificity comes from training the energy systems you will rely on in your A-event, combined with the amount of endurance your event will require. The durations of our Race Prep plans vary based on the length of your A-event in the following fashion:

The final two-weeks of each Race Prep plan includes a two-week Race Prep taper and peaking progression. This is where we drop training loads while maintaining the event specific intensity in structured training sessions that rid your system of fatigue while increasing your form and improving your ability to achieve a peak performance. Learn how we do it within each plan!

Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store.

…and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users!

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References from this Episode:

* don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks

The post Episode 84: Our New v4.0 Plans, part 4: Race Prep appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

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This is part 3 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event.

In this part 3 episode, we dig into our second training block: Base Builder

Our highly successful Base Builder progression returns in our most advanced progression to date. Endurance cyclists can build their base fitness for their next A-event across 14-weeks of highly structured training. We progress through all the critical glycolytic energy-systems in two week micro-blocks:

Included in the weekly programming is twice weekly gym sessions, aerobic sessions and a progressively building endurance ride. This progression allows for a gradual increase in weekly training loads leading to increasing CTL (fitness) before transitioning to your event specific Race Prep block.

In the 4th and final part of this series, we look at each of our four Race Prep plans that correspond to the specific demands of your A-event duration leading you to your peak performance.

Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store.

…and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users!

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References from this Episode:

* don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks

The post Episode 83: Our New v4.0 Plans, part 3: Base Builder appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

_______________________________________________________

This is part 2 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event.

In this part 2 episode, we dig into our first training block: Base Prep

This block gets the legs moving and wheels rolling after your ‘between season’ or off-season break. This 4-week plan provides  specific training sessions to get you back to training with relatively low training loads. Three weekly structured bike sessions can be performed indoors or out per your preferences, while focusing on three distinct parts of the cycling power production elements:

Combined with with three weekly gym sessions, and an optional aerobic cross-training day, you are essentially preparing yourself for the training that follows in the second training block: Base Builder. In the 3rd part of this series, we take a look at our Base Builder progression plan in full detail.

Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store.

…and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users!

_______________________________________________________

References from this Episode:

* don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks

The post Episode 82: Our New v4.0 Plans, part 2: Base Prep appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

_______________________________________________________

This is part 1 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event.

In this part 1 episode, we first share all the features behind our new downloadable training plans, including:

Then we explain our proven progressive training load model of building fitness to a peak at the right time for your event that leads to a peak performance. As well as how to plan your season out for each of our training blocks, and the way to create your Annual Training Plan to determine your right training loads and timing of your peak performance.

In the following parts, 2-4, we unpack each of the training blocks individually allowing for an inside look into how our plans are laid out and what you can expect from them in terms of training progressions and individual sessions.

Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store.

…and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users!

_______________________________________________________

References from this Episode:

* don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks

The post Episode 81: Our New v4.0 Plans, part 1: Overview appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022

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Well, it’s been a minute, or more like 10 weeks (gasp), since we last recorded…

We left-off back in late July, before MTB National Championships, before leaving with WE Development riders to World Cups, and with the cliff-hanger of Cody’s “sub-optimal” Leadville preparation compare & contrast discussion (ooooh!). We know you’ve all been kept on the edge of seats for weeks now (unless you follow us on Instagram) about how that all turned out, so in this episode we share the inside details of all that racing… in a short (for us), to the point, recap so not to bore you to sleep.

Then…. we change directions to look forward and shed some light on all the new stuff we’ve got cooking for 2023 in terms of training plans, training programs, coaching and other cool stuff we’ve been sweating away working on over the past several months.

This episode brings the conclusion of Season 3 of the podcast. Thank you for listening and for your support across 2022!

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References from this Episode:

* don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks

Follow us on Instagram: 

The post Episode 80: 2022 Review & 2023 Preview appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022

This episode’s featured product, brought to you by The Feed is: ENDURO BITES

Receive 10% discount on all MOMENTOUS products at The Feed using this code: WEPODCAST-ENDURO-TFP10

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When your BIG fitness is built your fatigue is high! You may be fit, but you’re not yet ready to race at your best. How do you get from here to a peak performance at your A-race?

The art of Tapering… Effectively trimming your training load, duration & intensity doses, you can bring your fatigue levels (ATL) down and readiness level (TSB) up while minimizing loss in fitness (CTL). This combination puts us in prime position for a peak performance!

In this episode we share exactly how we do this within our taper period and share our FOUR highly successful and proven Race Prep workouts that take your peak fitness to a peak performance on race day. This exact progression of Tapering can be found within our new for 2022 v4.0 Race Prep Training Plan downloadable from the Training Peaks Plan Store:

Use discount code: RACEPREP25 for a 25% off the new plan for our podcast listeners.

THEN… we take a deep, deep, deep dive into coach Cody’s 2022 Leadville preparation (or lack there of?), to compare and contrast his “perfect preparation” in 2021 vs. this year’s “sub-optimal” preparation. Due to work & life commitments, Cody’s training has suffered a bit… maybe that sounds all too familiar to you? “Life Happens”, as they say, and this year Cody is going to use this as an opportunity to find out exactly how much a training deficit can/does effect one’s performance on race day.

If you’re into training numbers, you’ll love this as we dig into all training metrics to see exactly how far behind his optimal training from last season he actually is. Then we make some estimations on how much this decreased prep will effect his day at Leadville on August 13th. We hope you find this interesting and perhaps a bit motivating as you balance life, work, training and family as you pursue your own goals.

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Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day! 

Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode 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: https://waiteendurance.com/stock-training-plans/

Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com

Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/

Follow us on Instagram: 

The post Episode 79: Our Taper Protocol & Cody’s Leadville “Compare & Contrast” appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022

This episode’s featured product, brought to you by The Feed is: MOMENTOUS

Receive 10% discount on all MOMENTOUS products at The Feed using this code: WEPODCAST-MOMENTOUS-TFP10

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It’s summertime! Happy 4th of July to our American listeners. We’ve been on the road all spring with our WE Development XCO race team and now we finally have time get to caught back up on the podcast.

A busy spring has knocked us off our training progressions a bit and has made maintaining training consistency challenging for us this year. I’m sure many of our listeners can relate to professional and lifestyle obligations disrupting our training plans; so we’re here in this episode to discuss the final 4-6 weeks in your training build, prior to beginning your taper towards your A-event. Have no fear! …Even if training has been inconsistent or a bit less than what you’ve planned for, there is still time to pull it together and build some BIG fitness for your summer events.

SPOILER ALERT: The key workouts include Threshold Training (and the TWO thresholds we should be training) and the LONG ride.

We’ll share our polarized training approach for the final block of Race Prep training to prioritize and accomplish before your event-taper to help you achieve a peak performance!

This exact progression of Threshold Training can be found in our new for 2022 v4.0 Race Prep Training Plan downloadable from the Training Peaks Plan Store:

Use discount code: RACEPREP25 for a 25% off the new plan for our podcast listeners.

____________________________________________________________________________________________________________

Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day! 

Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode 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: https://waiteendurance.com/stock-training-plans/

Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com

Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/

Follow us on Instagram: 

The post Episode 78: Building BIG Fitness for your A-Events appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022

This episode’s featured product, brought to you by The Feed is: KYOKU

Receive 10% discount on all KYOKU products at The Feed using this code: WEPODCAST-KYOKU-TFP10

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With your base training in the books, and our Base Builder Program wrapped up, what’s next?

It’s time for Race Prep training! In this episode we explain how we do Race Prep training. With base training building general fitness, your race prep training should bring specificity to your target events. Getting your training more event specific while building to your fitness to a peak before your A-event you increase the opportunity for a peak performance.

We’re all about progressions here at Waite Endurance, and Race Prep training is no different. How it does differ from Base Builder is the order of the progression: flipping things around and reversing down the energy-system “chain” working from the highest intensity systems outwards towards the lower intensity systems that you will rely on in your A-race. Listen in to learn more!

We also recently spoke about this very topic on the Leadville 100 Podcast, season 5, episode 1. Give it listen to learn more about our Race Prep progressions and how it relates specifically to the Leadville 100.

With the event season around the corner, are you prepared?

Join our coach-led, rider-customized, Race Prep Program to get your training dialed in to meet your goals!

We’re excited to launch our new 2022 Race Prep Program packed full of coaching support and education surrounding a custom plan made for you following our proven training progressions. Begins April 11th for a summer peak performance!

DISCOUNT: Email coach cody at [email protected] to get $100 of the $599 program.

Lastly you can find our new for 2022 v4.0 Race Prep Training Plan downloadable from the Training Peaks Plan Store:

Use discount code: RACEPREP25 for a 25% off the new plan for our podcast listeners.

____________________________________________________________________________________________________________

Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day! 

Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode 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: https://waiteendurance.com/stock-training-plans/

Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com

Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/

Follow us on Instagram: 

The post EPISODE 77: Our Race Prep Phase Progression appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed.

The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022

This episode’s featured product, brought to you by The Feed is: Maurten

Receive 10% discount on all Maurten products at The Feed using this code: WEPODCAST-MAURTEN-TFP10

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Last episode we spoke about coming to the end of the ‘base season’ and maximizing your Chronic Training Load (CTL) or fitness. Once that is accomplished, this end of base-season peak of fitness can leave you quite fit!

After a winter of productive base training, fitness is high, although race specificity may be still be low. Allowing yourself to take advantage of that fitness is important for enjoying yourself and being in the right place for your Race Preparatory phase of training that follows.

In this episode, we shed light on why you can’t just continue to build fitness forever, and what you can do with this early-season fitness in terms of riding, racing, testing, and “PR’ing”, and even resting(?!) that will set you up for a highly successful summer of peak racing fitness.

With the event season around the corner, are you prepared?

Join our coach-led, rider-customized, Race Prep Program to get your training dialed in to meet your goals!

We’re excited to launch our new 2022 Race Prep Program packed full of coaching support and education surrounding a custom plan made for you following our proven training progressions. Begins April 11th for a summer peak performance!

Finally, we share how we train the final link in the “power production chain”: your 1-5 second Peak Power; with Peak Power Intervals. Big power and long recoveries are the key to tapping into your fastest of fast-twitch fibers. Why do endurance riders need to train fast-twitch fibers? So we “preserve” them for use on our longest rides when we need them! Listen in to learn more.

____________________________________________________________________________________________________________

Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day! 

Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode 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: https://waiteendurance.com/stock-training-plans/

Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com

Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/

Follow us on Instagram: 

The post Episode 76: Spring Peak and Race Prep Transition appeared first on Waite Endurance.