The Waite Endurance Podcast

with special guest, Christine Zimmerman, RDN.

This week we step back from the geeky training talk and get in touch with our emotions surrounding food and nutrition with the help of Intuitive Nutrition Specialist, Christine Zimmerman.

In previous episodes, we have discussed the importance of creating sustainable food patterns to enhance your health and sport performance. We know we must eat well to perform well… but this is often easier said than done. Why is that? We’ll willingly smash ourselves with VO2 Max intervals and put in hours of training each week to make gains, but when it comes to making optimal choices around the food we put in our mouths, many of us struggle.

Well… there is a lot to this matter and we dig in to some of the concepts surrounding the connection between our emotions and eating and making improvements in our meal patterns and ultimately our health and performance. Tis the season to dial in your nutrition strategies for the new year ahead!

After our conversation, if you find yourself wanting more, you can find further information and assistance in improving your own intuitive eating patterns with Christine Zimmerman on her website: https://CareWithFood.com or send Christine an email at: [email protected]

IMPORTANT REMINDER:

Our Cuore WE Teamshop is open for just one more week! (until December 20th) Treat yourself to some of the best cycling clothing and help support our WE Development MTB Team in 2021. Be sure to stock up on the clothes you need to keep you going strong all season long!

Go to https://cuore.ch and click on ‘classic teamshop’, and click on WE/Waite Endurance to find the store…. or click the link to go straight there: https://www.cuore.ch/teamshop/us/en/WE-Waite-Endurance/

** Enjoy a 10% discount using code WEDEVO10 at checkout.

All net proceeds from our clothing shop sales will be given to the WE Development MTB Team.

Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info…

——————————————————————————————————

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 hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

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

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

Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected]

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

The post Episode 55: Intuitive Eating appeared first on Waite Endurance.

Having wrapped up the first of three big blocks of training that make up our 2021 Base Builder Program (low-intensity Aerobic Strength: listen to episode #52), we’re now jumping into our second big block of training: Aerobic Threshold training!

Aerobic Threshold training is an essential piece of the conditioning puzzle and one that must be maximized in order to realize your fullest potential as an endurance athlete. In this episode, we discuss how we define Aerobic Threshold (what it is terms of heart rate, power and RPE0, along with the why, and how we structure our interval training to target this important training zone.

Along the way we discuss how your aerobic threshold power is impacted by your aerobic fitness, how HR declines with age, young riders vs. older riders aerobic fitness (ie. “old-man speed”), how cadence affects your training, and perhaps most importantly, being patient with the process of training slower to get faster!

Prior to the aerobic discussion, we talk cold weather training tactics and how you can better enable yourself to train outdoors throughout the winter season. We share some of the great clothing options available for purchase through our WE Training Kit Shop that is now open for a brief period of time. Be sure to stock up on the clothes you need to keep you going strong all season long!

** Enjoy a 10% discount in our WE Training Kit Shop as a thank you for being a WE Podcast listener. Use code: WEDEVO10 at checkout.

All net proceeds from our clothing shop sales will be given to the WE Development MTB Team.

Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info…

——————————————————————————————————

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 hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

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

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

Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected]

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

The post Episode 54: (more) Aerobic Threshold Insights appeared first on Waite Endurance.

With the 2021 training season taking off we’ve been getting a lot of great questions sent our way from our WE athletes. So many good questions in fact, that we figured others listeners to our show may have similar questions pertaining to getting going on their training season.

Topics/questions covered include:

Have questions of your own?  Send them our way and we’ll be happy to answer them!

Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info…

——————————————————————————————————

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 hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance.

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

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

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

Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected]

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

The post Episode 53: Athlete Q&A appeared first on Waite Endurance.

It’s Fall. We’re early into the base training phase. Building our fitness towards 2021.

The first step for most endurance athletes in base training is developing that aerobic engine. There are two parts to the aerobic engine:

The cardiovascular benefits of aerobic training, #1 above, can be achieved through all varieties of aerobic intensities: ‘zone 2’, tempo, sweet-spot, threshold, vo2, etc…

Whereas the metabolic efficiency benefits of becoming a ‘fat burner’, #2 above, develops primarily by training slowly with low-intensity aerobic volume.

Riding slow(er) to get fast(er) is what we talk about in this episode of the show!

We discuss what we’ve found to be the most effective prescription for ‘zone 2’ aerobic training with the athletes we train and coach within our Base Builder Training Plans and Programs.

Lastly we share our ‘favorite’ low-intensity aerobic training sessions: Aerobic Strength Intervals (aka muscle tension intervals) that are designed tap into a riders fast-twitch ‘high-intensity’ muscle fibers while keeping the metabolic intensity low, and simultaneously improve your pedaling mechanics… perfect for early season base training!

——————————————————————————————————

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

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

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

Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected]

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

The post Episode 52: Low-Intensity Aerobic Training appeared first on Waite Endurance.

We’re happy to be back from a short break from the show as we were busy launching our 2021 WE Development Race Team & our 16th annual WE Base Builder Program over the last two weeks.

As we were setting up our athletes for the new year ahead with their Annual Training Plans and determining their individual training loads for the base training season we figured this would be a helpful topic to discuss. First we define the basic concepts of base training and training load in general terms before digging into the details and thought process of how to dial in your own optimal training loads and progressions.

Be sure to refer back to episode 48: Season Review Strategies to gather some useful data points from your previous season. Then learn to create your progression from low training load to high training loads by manipulating your training volume and intensity over the fall and winter months to come out in spring with a well established base of fitness that you can daw upon all season long!

We also discuss the helpful features within the Training Peaks Premium app like the Annual Training Plan & Performance Manager Chart, as well as provide some tips on how to use these tools to make the most of your season planning.

References within the Episode:

——————————————————————————————————

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

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 [email protected] or Coach Kathy at [email protected]

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

The post Episode 51: Determining Optimal Base Training Load appeared first on Waite Endurance.

Fall has arrived and that means it’s base building season! Time to start building your base fitness for the 2021 season.

After a quick discussion on the what & why of base training, we dig deeper into how we prescribe base training on the bike. Our methods have been honed over the last 15 years of leading our in-person training classes in Denver. We combine the benefits of classic lower intensity aerobic ‘base miles’ with more time-efficient and fitness boosting structured interval sessions over the course of 24 weeks of training.

We divide our 6-month Base Builder Program into three 8-week training blocks that target aerobic strength development, the aerobic threshold energy system, and finally an injection of higher-intensity training, respectively. We discuss the key points of each training block and how we progress the fitness of our athletes over the base training season with the goal of building a solid foundation of fitness come spring.

Learn how we do it and consider training with us this fall and winter through our Base Builder Program and plan to build your most effective base fitness this base training season!

References within the Episode:

——————————————————————————————————

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

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 [email protected] or Coach Kathy at [email protected]

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

The post Episode 50: Base Builder Cycling Progressions appeared first on Waite Endurance.

Welcome to Season 2 of the Waite Endurance Podcast! 

We’re talking cycling-specific strength training this week with a look into our upcoming 2021 Base Builder Strength Programming. This year we’re excited to introduce a new ‘at-home’ programming of movement/strength training, along with an updated version of our ‘classic’ barbell programming for our focal movements: the back squat & deadlift. After running through the benefits of strength training and why you need to incorporate strength training into your annual training program, we take an in-depth look into how we progress through a 24-week strength build within the base-building season.

First up is the classic programming that includes an 8-week adaptation phase, followed by an 8-week building phase, and finished with an 8-week stability & power phase. During the first 8 weeks, we learn the movements with gradually increasing loads, culminating in a 1-rep max effort in the back squat & deadlift. You then use the 1RM to work from within the building phase (much like an “FTP” in cycling) and follow a strength build. In the last phase, we drop the loads while increasing the speed of movement and/or the balance and stability required for movement.

Second, we discuss our new ‘at-home’ programming for those athletes who are unable to to get to a gym or do not have bars & weights at home. We discuss the few pieces of equipment you would want to acquire, the App we will use to deliver the training sessions, the video & communication support available, and the progression of movements which includes mobility, agility, and plenty of core work along with key the knee-extension & hip-hinge focus for improved cycling performance.

Lots to share, lots to learn, we hope you enjoy!

References within the Episode:

——————————————————————————————————

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

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 [email protected] or Coach Kathy at [email protected]

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

The post Episode 49: Our Base Builder Strength Preview appeared first on Waite Endurance.

In this episode, we discuss the value of the end of season review and how to actually go about ‘digging into the data’ and putting it to good use. Take advantage of your time away from the bike during your season transition to uncover helpful insights you can put to good use for your next season of planning, training and racing.

We look at how to effectively use the Training Peaks Performance Management Chart by breaking down CTL, ATL and TSB values and what to specifically look for within your review process. Another helpful procedure is to look at your weekly TSS scores by using the TSS by Week chart. This allows users to identify what they accomplished at the weekly level, peaks and valleys in their training, as well as the consistency in their training which ultimately leads to the highest fitness gains.

With these newly identified values and patterns in hand, you are now better able to begin planning your 2021 season and creating a successful training progression for increased performance in the new year… and consider joining us for our annual Base Builder Program which has the progressions already dialed in!!

Show References:

* Learn more by checking out our recent article around Season Review Strategies, including the graphical views referenced within the show.

** Make your WE Development Donations, referenced in the show, and gain access to our Remote Builder Program or Base Builder Training Plans as a gifts to you for your donations!

——————————————————————————————————

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

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 [email protected] or Coach Kathy at [email protected]

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

The post Episode 48: Season Review Strategies appeared first on Waite Endurance.

The end of the 2020 season (that never was) is nearing! Like it or not, it’s time to think about taking a break from the bike so you can refresh physically and reset mentally for the 2021 year on the horizon.

The end of season transition period is a super critical part of the annual training plan and progression in fitness from season-to-season. Without a planned break from the bike between seasons, you will likely crash & burn later in your next season (and forced to take a break when you really don’t want to!).

Learn how to identify the end of your current season, why it’s important to take a break between seasons, how long the break should be, what to do during your break from the bike, and how to get rolling again once you’re finished. Without giving too much away… IT’S OKAY TO LOSE FITNESS at the end of your season. This is part of the process and in the end you will become stronger and more fit next year by doing so!

Now take a break, sit back, put your feet up, and enjoy the show!

p.s. let us know what you like to do during your break from the bike at the end of the season; we’re looking for ideas and we will discuss on the next show  (email: [email protected])

——————————————————————————————————

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

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 [email protected] or Coach Kathy at [email protected]

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

The post Episode 47: End of Season Transition appeared first on Waite Endurance.

This week we’re talking nutrition. After recently reading the amazing book: Deep Nutrition, by Catherine Shanahan M.D., we are more eager than ever to share some of the latest diet & nutrition learnings of recent years.

Our motto is ‘health comes first and performance follows health’. We’ve previously discussed our three pillars of health on the show: physical activity, sleep, and nutrition. Through proper nutrition you make yourself healthier and thereby improve athletic performance. By maximizing high-quality ‘whole food’ consumption and minimizing processed foods to the best of your ability, you are on your way to improved health!

Then we dig deeper into eliminating toxic sugar and processed oils from your diet to take your health (and fitness) to a whole new level. We hit on some key points from the book: enhance your diet with additional plant foods like pre-biotics and beans, add fermented & sprouted foods to your daily diet, upgrade to grass-fed animal products, eat meat ‘on the bone’, learn to love organ meats, and enjoy the health-boosting Bone Broth (our favorite from Pressery)

Hope you enjoy!

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

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

Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* 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. Our 16th annual edition will begin in Fall 2020.

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 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!

Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 [email protected] or Coach Kathy at [email protected]

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

The post Episode 46: “Deep Nutrition” Discussion appeared first on Waite Endurance.