The Waite Endurance Podcast

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

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

Helpful Links Referenced in the Show:

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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 25: Leadville 100 & Q&As + Base Builder Week 23 appeared first on Waite Endurance.

We’re into week 22 of our off-season Base Builder training program upping the ante to 32:00 power focused Anaerobic Threshold Intervals (up from 64:00 power targets). We talk about the interval training experiences of our in-house athletes at Sessions:6 and provide deeper insight into the next block of higher intensity intervals coming up. Learn how we manage interval training with both power and HR targets.

We also discuss the nuances of dealing with illness. It’s that time of year: cold & flu season! We cover tips on how to avoid ‘catching’ a cold or getting run down with illness, as well as when to train and when not to train when feeling under the weather. Then if/when you get taken out with sickness, we provide suggestions on how to adjust your training program when returning to training.

Helpful Links Referenced in the Show:

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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. 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 24: Avoiding & Training Around Illness + Base Builder Week 22 appeared first on Waite Endurance.

We’re into the third & final phase of our Strength Base Builder Programming: Stability & Power. Phase 1 was Adaptation; Phase 2 was Strength Build; and Phase 4 will be Maintenance. In Phase 3, we lower the loads and focus on unilateral and/or ‘unstable’ variations of movement in order to increase muscular stability. We discuss added movements in our Core-to-Extremity Sets, Knee-Extension and Hip-Hinge Stability variations. We also run through the increased emphasis on the Power sets in Phase 3; introducing the Tabata-style intervals of rapid-fire movements in Walking Lunges, Wall Ball Shots, Box Jumps, and Slam Ball Complexes.

All of our strength movements are also available for reference in video format on our YouTube Channel: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw?view_as=subscriber

Prior to the strength discussion, we tackle a series of questions from listeners revolving around training plan selection, modifying our training plans to fit user timing needs, strength training mods for athletes with ‘special needs’, and updating your training ‘numbers’ post-tests.

We also dig into the nuances of Week 21 in our Base Builder Program that includes a discussion on Anaerobic Threshold Interval Training, performing these intervals to a specific power target while monitoring HR for max adaptations, and identifying your correct Anaerobic Threshold target number (64:00 power) and/or recognizing when your test-determined numbers may be too high or too low and how to adjust.

Helpful Links Referenced in the Show:

——————————————————————————————————

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 23: Strength Base, Phase 3 (Stability & Power) + Base Builder Week 21 appeared first on Waite Endurance.

Happy New Year! We’re back in 2020 heading into the second half of our annual Base Builder Training Program. In this show we first go over test results from our last round of testing at the end of December. We share some of the data and progress made from our in-house Base Builder athletes along with insights on how to interpret your own test results. Big gains were made in both strength in the gym and on the bike in the first half of our program.

Listen to Episode 12 for a full rundown on our Testing Protocol.

Next up we recap our experience at the WE Development Team Camp. We recently spent 6 days in Cave Creek, Arizona coaching & putting in big miles with our junior-U23 XC MTB team. Hear about what we achieved, how we designed the 6-day camp, and some of the success we had amongst the team.

Lastly, we cover week 20 of our Base Builder Program as we head into the higher intensity training side of Base Building. With Anaerobic Threshold intervals on tap, learn how we ‘ease’ into the higher power work and begin the progression towards more power!

Listen to Episode 21 for the complete discussion on our High-Intensity Base Progression.

Referenced Links:

——————————————————————————————————

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected]

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

Creating Your Annual Training PlanNovember 27, 2019In “Blog”

Episode 20: Training Camps/High Volume Blocks + Base Builder Week 17December 12, 2019In “Podcast”

Episode 12: Our Testing Protocol & Base Builder Week 8October 12, 2019In “Podcast”

In episode 1, Cody & Kathy provide a bit of their own history on how…

As preparation for the launch of our 15th annual Base Builder Training Program, Episodes 2…

As preparation for the launch of our 15th annual Base Builder Training Program, Episodes 2…

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The post Episode 22: Interpreting Testing Results, Training Camp Recap & Base Builder Week 20 appeared first on Waite Endurance.

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

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

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

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

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

Useful Links:

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 21: High Intensity Base Intro + Mia Aseltine CX National Champ Interview appeared first on Waite Endurance.

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

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

Useful Links:

——————————————————————————————————

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 20: Training Camps/High Volume Blocks + Base Builder Week 17 appeared first on Waite Endurance.

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

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

Useful Links:

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 19: Lifestyle Improvements for Performance + Base Builder Week 16 appeared first on Waite Endurance.

Your Annual Training Plan (ATP) is your road map to you training & racing season. Previous episodes, #16 & #17, we discussed Goal Setting and Race Selection. In part 3 of our Planning Your Season Series of podcasts we discuss some effective strategies in setting up your own ATP for 2020. Balancing training loads, progression, and recovery play important roles in defining your ATP in order to build fitness and gain freshness in time for your key events.

Week 15 of Base Builder continues to progress in Aerobic Strength with continued ILT strength intervals & extended AeT Strength ‘Climbs’ with the addition of Surges at the end of the steady intervals to begin to introduce some above Aerobic Threshold work. Listen in to learn more!

Useful Links:

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 18: Creating Your ATP & Base Builder Week 15 appeared first on Waite Endurance.

This week is ‘part-two’ in the Planning Your Season series of episodes where we discuss the process of selecting & prioritizing your races/events for the season ahead. Make the most of your training efforts by selecting events which both interest you and help you achieve your goals. Sifting through the options, giving each event a priority level, and making them fit into your annual plan is a fun piece of the annual planning process.

You can read more about the concept of selecting & prioritizing events for your next season in our recent blog post titled, Race Selection: Your Events for Next Season.

Along the way, we also answer questions from listeners on making progress, race weight targets, and choosing the right Base Builder & Race Prep training plans from our plan library (links below).

As always, we include next week’s training insights, tips, tricks and details pertaining to Week 14 of our annual Base Builder Program.

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 17: Race Selection & Base Builder Week 14 appeared first on Waite Endurance.

Goal setting is the topic of discussion this week. It’s time to start thinking (dreaming) of what you want to accomplish over the coming year and years ahead in your pursuit of cycling fitness. We break down the difference between long-term goals and short-term goals, as well outcome vs. process goals and how to best utilize both. We also run through our our own goals for 2020 and the years ahead as they relate to our own progressions in endurance training.

Referenced within the discussion is our recently updated blog post on Goal Setting that offers a worksheet to help you work through own goal setting process.

We also cover several questions from listeners pertaining to our recent Base Builder progressions as well as share some of the ‘tips & tricks’ we share with our 40+ in-house athletes training along with us at Sessions:6 in Lakewood, CO. Insights on the Isolated Leg Training (ILT) intervals, Aerobic Strength intervals, and the High Cadence work we’re doing might come in handy for those following along in our Remote Base Builder Program.

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

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Train with Us! Join us remotely from wherever you are with our Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Learn More & Register at: https://waiteendurance.com/remote-base-builder-program/

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

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

Watch Us. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber

Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [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 16: Goal Setting & Base Builder Week 13 appeared first on Waite Endurance.