The Waite Endurance Podcast

We’re on location this week at Cascade Sports Physical Therapy in Lakewood, Colorado (right next door to Sessions:6 Sport Performance). We sat down with founder and PT, Justin Dudley, to learn more about the importance the role of mobility and strength play, not only in cycling performance, but overall health and quality of life. Learn some basic concepts and tips on how to include mobility ‘training’ (or practice) into your daily routine, as well as the benefit of the knee and hip extension movements that make up the focal point of our Base Builder Gym Training sessions.

We wrap things up as always with next week’s training objectives within our 2020 Base Builder Program. Now on to the 3rd week of Block Two: Strength Build and Aerobic Threshold, we continue to increase the load in the gym and extend the durations of the structured intervals in the bike (ILTs & AeT).

Have a question for Justin? You can send him an email at [email protected]

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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 15: Mobility, Strength & Injury Prevention + Base Builder Week 12 appeared first on Waite Endurance.

Cadence (i.e. leg speed) is an important part of the ‘power production formula’. In this episode, we discuss the value of training to improve your cadence in the early parts of the off-season when power production isn’t the primary focus.

Your Aerobic Threshold (AeT) is the balance point between your carbohydrate & fat metabolism. This important ‘low-intensity’ threshold is where you can maximize your aerobic power and ultimately train your body to use more fat, while sparing glycogen for your endurance events.

In block 2 of our Base Builder program, we spend a lot of time training both our cadence and Aerobic Threshold in order to further enhance our fitness base. Listen-in to hear our take and training methodologies on how we structure our early base training to include these two important elements.

——————————————————————————————————

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 14: Aerobic Threshold & Cadence Drills + Base Builder Week 11 appeared first on Waite Endurance.

And… We’re back! After a 10-day “ride-cation”, we wrap up the 2019 Colorado NICA MTB season and share insights on training & traveling. We finished Block 1 of our 2020 Base Builder with some final long rides and lessons learned on fueling up for the long days.

Onto Base Builder Block 2: it’s time for building strength in the gym and adding structure on the bike. For the gym sessions, we discuss Block 2 strength details after establishing one-rep-max capabilities upon conclusion of Block 1. Then we dig into the “how-to’s” of the Block 2 structured trainer sessions with all the details on Spin-Ups, Isolated Leg Training, Aerobic Threshold Intervals and High-Cadence Spins. Listen & learn the details, tips & tricks of the trade from Coaches Cody & Kathy!

——————————————————————————————————

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/

We’re starting Block 2* on October 28th and you can join us now to get your base building on track!

* We’ve taken $100 off the registration fee to pro-rate your block 2-4 entry point.

Training Plans. We also have Base Builder Strength and/or Base Builder Cycling Training 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 13: Block 2 Strength & Structure appeared first on Waite Endurance.

With the structured training season right around the corner, it’s almost time for testing on the bike to set benchmarks for the new season ahead. At Sessions:6 we’ve created a more evolved testing protocol for our athletes than the typical “20 minute time trial” for best power. Instead we look at both ends of the energy system spectrum with a sub-maximal aerobic test & two short maximal power test intervals. With these three data points we can track aerobic vs. anaerobic capability and calculate a riders Fatigue Rate to determine training ranges (power & HR zones) that correspond to the energy systems we train.

Get the “how-to” and insights on our testing protocol to be prepared for the upcoming test on our Remote Base Builder Training Program. With a more evolved and in-depth testing method you gain deeper insights into your own fitness and maximize your training efforts. Good Luck!

——————————————————————————————————

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

We’re starting Block 2* on October 28th and you can join us now to get your base building on track!

* We’ve taken $100 off the registration fee to pro-rate your block 2-4 entry point.

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 12: Our Testing Protocol & Base Builder Week 8 appeared first on Waite Endurance.

We’re on location this week at The Bikery at the Brewery… a great new bike shop located on the Breckenridge Brewery property in Littleton, Colorado. Our guest is co-owner, Justin Mattison, ex-DH racer turned bike-fit specialist and bicycle know-how guru; so naturally… we talk bikes.

Fall is the best time of year to maintain & upgrade your current bike, or consider selling and buying a new machine for your next season. We discuss both options to help you decide. Making those additions & changes now go a long way to relieving stress and the possibility of failures down the road when you’re focus is on training and racing. We also talk about some of the new technology we’re most excited about for 2020, as well as the importance of a good bike fit.

We even learned a killer new (to us at least) “chain rotation strategy” from Justin to keep your bike running better for longer! Also take Kathy’s advice and think: new year, new chamois, as “no one wants to see your butt crack!”

We wrap up the show as always with a peek into week number 7 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Keep reading to learn how you can get on board and start building your base!

Thank you to Justin and the Bikery (thebikery.beer) for inviting us to the shop and sharing good conversation. If you’re in the Denver area looking to upgrade your ride, or thinking of getting a sweet new SCOTT bike for 2020, these are your guys!

Have bike or bike-fit questions for Justin? Send him an email and he’ll get you sorted: [email protected]

——————————————————————————————————

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 11: Time of Year for New Gear! & Base Builder Week 7 appeared first on Waite Endurance.

This week we cover all the necessities for setting up your ‘pain cave’ for the coming Trainer Season.

Fall has arrived in the northern hemisphere and that means for many that trainer time is around the corner. Don’t wait until last minute to get your gear sorted; instead optimize your pain cave now in order to maximize your performance later. Everything from Smart vs. Dumb trainers, software, hardware, and even what side of the towel to blow your nose on!

We wrap up the show, as always, with a look into week number 6 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Read on to learn how you can get on board and start building your base!

——————————————————————————————————

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 10: Getting Ready for Trainer Season & Base Builder Week 6 appeared first on Waite Endurance.

In this week’s episode we talk travel and working your training around work travel; trainer sessions and why they are so beneficial (even if your climate doesn’t ‘require’ it); and the concept of Nutrition Periodization for endurance sport performance.

You likely periodize your training (think: base, build, peak)… you should also consider periodizing your diet to follow suit to reach peak performance. We touch on what is periodization, the what & how to periodize your nutrition around your training, and benefits that include improved fueling & recovery for increased performance as well as improved body composition.

Now is the time of the year (Fall) to get your diet & nutrition on track with your training so you can make the performance gains you’ve been seeking… Let’s talk Nutrition Periodization!

We wrap up the show, as always, with a look into week number 5 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Read on to learn how you can get on board and start building your base!

——————————————————————————————————

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 9: Nutrition Periodization & Base Builder Week 5 appeared first on Waite Endurance.

It’s the end of the 2019 training & racing season (for most riders, except cyclocross), and it’s time for reflection! This week we discuss the importance of a Season Review. We sit down and run through some topics you might think about in terms of “what went well” and “what didn’t go so well” for you within your last season’s training & racing efforts, with the intention of helping you take improved action for next year. Reflect upon 2019 to make 2020 even better!

Then prior to running through the details of Week 4 of our Base Builder Program , we dig into our own 2019 seasons, following the same thought process to share a bit about what we felt went well, not so well, and how we can improve our own performance next year.

——————————————————————————————————

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 8: Season Review & Base Builder Week 4 appeared first on Waite Endurance.

This week we dig in to the basic understandings of using your Training Peaks as a training calendar & log, and the important of TSS within our Base Builder Program. It’s important to be collecting your data correctly now so you have data to work with in the coming months to plan your season and get more “geeky” with it in future episodes.

Before that we touch on the start of cyclocross season and answer some listener & Remote Base Builder member questions regarding Low HR Training and including cross-training (like running & skiing) in your program. As always we wrap up the show with the training details of week 3 of our 2020 Base Builder Program.

——————————————————————————————————

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

You can join in with us at any time between September and January to get your base training on track! 

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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 7: How to Best Use Training Peaks & Week 3 Base Builder appeared first on Waite Endurance.

In this week’s episode we begin with some praises for the NICA high school mountain bike league as they begin their fall season of racing here in Colorado and other states around the country (and give kudos to our WE Devo riders that are experiencing the gains they’ve made from their 2019 training efforts!).

Then we discuss the BIG benefits that come from riding slowly at low heart rates (HR) this time of year to establish your aerobic foundation to begin your base build. We wrap things up by digging into the details of Week #2 of our 2020 Base Builder Program, discussing how to modify our program to your preferences including training frequency, daily durations, overall volume and including CX if desired.

Other notes include:

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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.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://waiteendurance.com/complete-base-builder-program/ to register.

Do you live outside of Denver? 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/

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

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

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

Lastly, you can follow us on Instagram at the following accounts:

The post Episode 6: Low HR Aerobic Training & Base Builder 2020: Week 2 appeared first on Waite Endurance.