The Waite Endurance Podcast

Interval Training!! Some athletes cringe in the thought of high-intensity training, while other thrive on the idea of going hard. High-intensity intervals are certainly hard, but they need not be ‘go to you puke’ hard. In fact, intervals are most effective when performed at proper intensity levels per the targeted energy system you’re training.

Learn the basics of what intervals are and the purpose behind them: breaking a maximal effort into smaller more tolerable chunks of effort. This makes intervals not only more effective, but more enjoyable and motivating as well. Interval training can be made very complicated, but we’ve found that, like most things in life, simple is better.

We base our training programs around interval training that is very simple and easy to understand and execute. We explain the basics of energy systems and training zones, along with the elements that make up interval training sessions to enable you to more effectively utilize intervals in your training. Lastly, we explain the importance of repeatability in interval training sessions, and the the ability to measure your performance improvements, or decline, by assessing your performance within the training sessions.

Intervals can be a seemingly complicated topic, but they need not be. Our goal with this episode is to simplify the topic and better equip you to take on interval training within your own training program!

Are you ready for some interval training of your own? Try our Anaerobic Threshold Booster Plan for a 6-week progressive interval block of building high-intensity fitness. Here are the links:

Not ready for high-intensity intervals just yet? Go with our Aerobic Booster Plan. Six week block of aerobic intervals to build that base. Here are the links:

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

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

Train with Us! In Denver, CO or remotely at home every Winter with our Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020.

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 35: Interval Training, Keeping It Simple appeared first on Waite Endurance.

We’ve wrapped up our ‘COVID-19’ Aerobic Threshold Booster Plan and ready to take on the next progression: Anaerobic Threshold Training. Before we dig into the new 6-week training block to sharpen our ‘lockdown fitness’ while we wait for normalcy and racing to resume, we address many of the things we witnessed with our WE Development Junior Team, local athletes we coach, and in our own training. We touch on concepts such as recognizing fatigue & personal limits of training loads, when to take extra recovery, fueling & weight gain, highs & lows of testing and making sure your test results are accurate enough.

After the review & of our aerobic training block, we dive into the nitty gritty details of our upcoming Anaerobic Threshold Booster training block. Our ‘COVID phase 2’ plan switches gears into a more polarized model with alternating high-intensity sessions and low-intensity sessions that build off our aerobic gains and ramp up the top-end fitness. We discuss how the intervals progress from mid to high-intensity and long duration to short durations corresponding to your individual energy systems from Anaerobic Threshold to Vo2max to Anaerobic Power. Also discussed is the progression from heart-rate focused lower-intensity aerobic training to power focused high-intensity training, adding muscular endurance to your aerobic endurance rides, and keeping your easy days easy so your hard days can be hard!

Are you ready for our Anaerobic Threshold Booster Plan? Here are the links:

Haven’t tried the Aerobic Booster Plan yet? What are you waiting for? The links perhaps?:

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

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

Train with Us! In Denver, CO or remotely at home every Winter with our Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020.

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 34: Aerobic Block Review & Anaerobic Block Intro appeared first on Waite Endurance.

In the midst of “The Great Pause” the world is experiencing as result of the COVID pandemic, we’re taking advantage of the change of pace with an Aerobic Threshold training block. At time of recording, we’re half way through this 6-week training progression. We’ve compiled answers to questions we’ve received from both our own WE Development riders and our adult training plan followers regarding the aerobic training focus. We also include insights from our very own training experiences from the last three weeks and shed light on the two final weeks of the block. Tune into the conversation for tips on building volume through consistency, fueling for success, pacing strategies, and going slower to maximize gains.

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

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

——————————————————————————————————

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

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

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

Train with Us! In Denver, CO or remotely at home every Winter with our Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020.

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 33: Inside Our Aerobic Threshold Block appeared first on Waite Endurance.

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

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

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

Helpful Links Referenced in the Show:

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

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

——————————————————————————————————

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

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

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

Train with Us! In Denver, CO or remotely at home every Winter with our Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020.

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 32: Strength Maintenance appeared first on Waite Endurance.

What a crazy couple of weeks we’re all experiencing with the COVID-19 pandemic spreading across the globe and turning our lives upside down. Aside from the bigger issues to be affected by this situation, our racing calendars have been but on hold for at least the immediate 2 months and perhaps a longer unforeseen length of time. Because of this, our training objectives must change!

The topic of our show this week is sharing how we’ve decided to adjust our training plans amongst this time of uncertainty: go back to an Aerobic focus! Typically reserved for the early base training season; this time around we can train with a higher level of base fitness already established and do more work at Aerobic Threshold levels of intensity to improve our fat-burning, aerobic fitness without the strain & stress of high-intensity intervals. Ultimately building a more powerful base, delaying a peak in fitness, and avoiding burnout so we can resume race prep training when the time comes!

We’ll provide the what, why and how we will be training our WE Development Team athletes and what we recommend you do with your training during this break from racing to ‘turn lemons into lemonade’ by becoming Aerobic Machines!

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

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

Helpful Links Referenced in the Show:

——————————————————————————————————

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

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

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

Train with Us! In Denver, CO or remotely at home every Winter with our Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020.

** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on 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 31: Adjusting Training Around the Delayed Season appeared first on Waite Endurance.

Our 2020 Base Builder is done & dusted! In this episode we’re mid-rest week, on vacation in Orlando, Florida taking a load off as we transition between Base Builder and Race Prep phases of the training seasons. We took a moment to run through what we’ve accomplished in our 15th time through Base Builder to identify what went well, what we could improve and the progress made by many of our athletes.

Then we dig a little deeper into the highly positive results experienced by our WE Development riders and use some of that data as examples of how to identify progress in your own training, as well as identify strengths & weaknesses and how you can look to improve your own training program.

We wrap up the show with a peek into the first workout of our ‘bonus’ Race Prep series of programming for athletes following our Remote Base Builder at home on their own or training with us weekly in person in Lakewood: Peak Power!

Helpful Links Referenced in the Show:

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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 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 [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 30: 15th Annual Base Builder Wrap appeared first on Waite Endurance.

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 [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 29: Race Prep Programming + Base Builder Week 27 (final week!) appeared first on Waite Endurance.

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 [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 28: Anaerobic Power Intervals + Base Builder Week 26 appeared first on Waite Endurance.

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 [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 27: Tough Training Block Tactics + Base Builder Week 25 appeared first on Waite Endurance.

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 [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 26: Vo2 Max Intervals + Base Builder Week 24 appeared first on Waite Endurance.