The Waite Endurance Podcast

We’re BACK! After a 13 month hiatus, the Waite Endurance Podcast is back for 2024. We’re kicking off the first episode of our 4th season with a coaches introspection of impactful findings from across the past several years. We touch on lessons learned, methods molded, and philosophies refined that will impact our coaching moving forward into the new year. Join us for discussions around: Combining the foundational knowledge of coaching, psychology, and exercise physiology to develop and retain athletes in cycling Analyzing, collaborating and researching to solve problems using widely available content  Elements of an environment that supports performance and long term athlete health and wellness Benefits of additional learning to refine the coach identity   With 2024 right around the corner, be sure to check out our resources for getting your training season on track for a peak performance in the new year! v4.0 Downloadable Training Plans *NEW* v4.1 Masters Base Builder Plan  Custom Training Plans    As always, for our valued podcast listeners, we provide a 25% discount code* to be used on all our Downloadable Training Plans available through the Training Peaks Plan Store. …and every new plan follower receives a special offer from our friends at The FEED to be unlocked for $120 in The FEED credits for 2024! * use code: PODCAST25 when purchasing through TrainingPeaks for ALL of our Downloadable Training Plans.   The post Episode 85: Impactful Findings from a Coach Perspective appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. _______________________________________________________ This is part 4 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event. In this final part 4 episode, we dig into our final training block: Race Prep With your general fitness established from base training, you’re ready for event-specific training in our Race Prep plans. The specificity comes from training the energy systems you will rely on in your A-event, combined with the amount of endurance your event will require. The durations of our Race Prep plans vary based on the length of your A-event in the following fashion: 6 Weeks for 0.5-1.5 Hour Events 8 weeks for 1.5-3 Hour Events 10 weeks for 3-6 Hour Events 12 weeks for 6-12+ Hour Events The final two-weeks of each Race Prep plan includes a two-week Race Prep taper and peaking progression. This is where we drop training loads while maintaining the event specific intensity in structured training sessions that rid your system of fatigue while increasing your form and improving your ability to achieve a peak performance. Learn how we do it within each plan! Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store. …and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users! _______________________________________________________ References from this Episode: Checkout all our new for 2023 v4.0 Downloadable Training Plans Currently 50% off pre-season sale through the end of 2022 from Training Peaks * don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks   The post Episode 84: Our New v4.0 Plans, part 4: Race Prep appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. _______________________________________________________ This is part 3 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event. In this part 3 episode, we dig into our second training block: Base Builder Our highly successful Base Builder progression returns in our most advanced progression to date. Endurance cyclists can build their base fitness for their next A-event across 14-weeks of highly structured training. We progress through all the critical glycolytic energy-systems in two week micro-blocks: Aerobic Threshold Low Anaerobic Threshold High Anaerobic Threshold Vo2 Max Anaerobic Power Peak Power Included in the weekly programming is twice weekly gym sessions, aerobic sessions and a progressively building endurance ride. This progression allows for a gradual increase in weekly training loads leading to increasing CTL (fitness) before transitioning to your event specific Race Prep block. In the 4th and final part of this series, we look at each of our four Race Prep plans that correspond to the specific demands of your A-event duration leading you to your peak performance. Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store. …and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users! _______________________________________________________ References from this Episode: Checkout all our new for 2023 v4.0 Downloadable Training Plans Currently 50% off pre-season sale through the end of 2022 from Training Peaks * don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks   The post Episode 83: Our New v4.0 Plans, part 3: Base Builder appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. _______________________________________________________ This is part 2 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event. In this part 2 episode, we dig into our first training block: Base Prep This block gets the legs moving and wheels rolling after your ‘between season’ or off-season break. This 4-week plan provides  specific training sessions to get you back to training with relatively low training loads. Three weekly structured bike sessions can be performed indoors or out per your preferences, while focusing on three distinct parts of the cycling power production elements: High Cadence Intervals Low Cadence Intervals Aerobic w/ Sprints Combined with with three weekly gym sessions, and an optional aerobic cross-training day, you are essentially preparing yourself for the training that follows in the second training block: Base Builder. In the 3rd part of this series, we take a look at our Base Builder progression plan in full detail. Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store. …and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users! _______________________________________________________ References from this Episode: Checkout all our new for 2023 v4.0 Downloadable Training Plans Currently 50% off pre-season sale through the end of 2022 from Training Peaks * don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks   The post Episode 82: Our New v4.0 Plans, part 2: Base Prep appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. _______________________________________________________ This is part 1 of our 4-part mini-series of episodes that unpack and dive deep into the specifics of our newly released v4.0 Downloadable Training Plans. Our new for 2023 training plan progressions run through our three training blocks: Base Prep, Base Builder and Race Prep that culminate in a peak performance at your next A-event. In this part 1 episode, we first share all the features behind our new downloadable training plans, including: optimal training progressions for endurance cyclists (gravel, mountain bike, fondo, etc.) utilizing a Polarized training model user adjustable training loads/volume daily HRV optimization structured workouts for indoors or outdoors accompanying strength training via TrainHeroic app event duration specific Race Prep progressions Then we explain our proven progressive training load model of building fitness to a peak at the right time for your event that leads to a peak performance. As well as how to plan your season out for each of our training blocks, and the way to create your Annual Training Plan to determine your right training loads and timing of your peak performance. In the following parts, 2-4, we unpack each of the training blocks individually allowing for an inside look into how our plans are laid out and what you can expect from them in terms of training progressions and individual sessions. Lastly, for our valued podcast listeners, we provide a 25% discount code to be used on top of the already discounted pre-season pricing on all our v4.0 Downloadable Training Plans available through the Training Peaks Plan Store. …and get a special offer from our friends at the FEED can be unlocked for $118 in FEED credits for our new training plan users! _______________________________________________________ References from this Episode: Checkout all our new for 2023 v4.0 Downloadable Training Plans Currently 50% off pre-season sale through the end of 2022 from Training Peaks * don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks   The post Episode 81: Our New v4.0 Plans, part 1: Overview appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022 _______________________________________________________ Well, it’s been a minute, or more like 10 weeks (gasp), since we last recorded… We left-off back in late July, before MTB National Championships, before leaving with WE Development riders to World Cups, and with the cliff-hanger of Cody’s “sub-optimal” Leadville preparation compare & contrast discussion (ooooh!). We know you’ve all been kept on the edge of seats for weeks now (unless you follow us on Instagram) about how that all turned out, so in this episode we share the inside details of all that racing… in a short (for us), to the point, recap so not to bore you to sleep. Then…. we change directions to look forward and shed some light on all the new stuff we’ve got cooking for 2023 in terms of training plans, training programs, coaching and other cool stuff we’ve been sweating away working on over the past several months. This episode brings the conclusion of Season 3 of the podcast. Thank you for listening and for your support across 2022! ______________________________________________________ References from this Episode: Improve your power-to- weight ratio in 2023 with our new 8-Week Off-Season Body Comp Booster Plan Checkout all our new for 2023 v4.0 Downloadable Training Plans * don’t forget to use 25% discount codes: BASEBUILDER25 and RACEPREP25 when purchasing through TrainingPeaks Learn more about our Base To Race Coaching Package to set you up for your A-event in 2023 Try our Custom Training Plan options to allow us to create a plan perfect for you!   Follow us on Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 80: 2022 Review & 2023 Preview appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: ENDURO BITES Receive 10% discount on all MOMENTOUS products at The Feed using this code: WEPODCAST-ENDURO-TFP10 ____________________________________________________________________________________________________________ When your BIG fitness is built your fatigue is high! You may be fit, but you’re not yet ready to race at your best. How do you get from here to a peak performance at your A-race? The art of Tapering… Effectively trimming your training load, duration & intensity doses, you can bring your fatigue levels (ATL) down and readiness level (TSB) up while minimizing loss in fitness (CTL). This combination puts us in prime position for a peak performance! In this episode we share exactly how we do this within our taper period and share our FOUR highly successful and proven Race Prep workouts that take your peak fitness to a peak performance on race day. This exact progression of Tapering can be found within our new for 2022 v4.0 Race Prep Training Plan downloadable from the Training Peaks Plan Store: 17 week v4.0 Race Prep Plan Use discount code: RACEPREP25 for a 25% off the new plan for our podcast listeners. THEN… we take a deep, deep, deep dive into coach Cody’s 2022 Leadville preparation (or lack there of?), to compare and contrast his “perfect preparation” in 2021 vs. this year’s “sub-optimal” preparation. Due to work & life commitments, Cody’s training has suffered a bit… maybe that sounds all too familiar to you? “Life Happens”, as they say, and this year Cody is going to use this as an opportunity to find out exactly how much a training deficit can/does effect one’s performance on race day. If you’re into training numbers, you’ll love this as we dig into all training metrics to see exactly how far behind his optimal training from last season he actually is. Then we make some estimations on how much this decreased prep will effect his day at Leadville on August 13th. We hope you find this interesting and perhaps a bit motivating as you balance life, work, training and family as you pursue your own goals. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode to learn concepts you can apply to your own training program to help you maximize your endurance performance. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Follow us on Instagram:  @waiteendurance @codywaite @kathywaite Thank you for listening. If you like the show, please take a moment to rate, review, and share with your cycling friends! The post Episode 79: Our Taper Protocol & Cody’s Leadville “Compare & Contrast” appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: MOMENTOUS Receive 10% discount on all MOMENTOUS products at The Feed using this code: WEPODCAST-MOMENTOUS-TFP10 ____________________________________________________________________________________________________________ It’s summertime! Happy 4th of July to our American listeners. We’ve been on the road all spring with our WE Development XCO race team and now we finally have time get to caught back up on the podcast. A busy spring has knocked us off our training progressions a bit and has made maintaining training consistency challenging for us this year. I’m sure many of our listeners can relate to professional and lifestyle obligations disrupting our training plans; so we’re here in this episode to discuss the final 4-6 weeks in your training build, prior to beginning your taper towards your A-event. Have no fear! …Even if training has been inconsistent or a bit less than what you’ve planned for, there is still time to pull it together and build some BIG fitness for your summer events. SPOILER ALERT: The key workouts include Threshold Training (and the TWO thresholds we should be training) and the LONG ride. We’ll share our polarized training approach for the final block of Race Prep training to prioritize and accomplish before your event-taper to help you achieve a peak performance! This exact progression of Threshold Training can be found in our new for 2022 v4.0 Race Prep Training Plan downloadable from the Training Peaks Plan Store: 17 week v4.0 Race Prep Plan Use discount code: RACEPREP25 for a 25% off the new plan for our podcast listeners. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode to learn concepts you can apply to your own training program to help you maximize your endurance performance. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Follow us on Instagram:  @waiteendurance @codywaite @kathywaite Thank you for listening. If you like the show, please take a moment to rate, review, and share with your cycling friends! The post Episode 78: Building BIG Fitness for your A-Events appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: KYOKU Receive 10% discount on all KYOKU products at The Feed using this code: WEPODCAST-KYOKU-TFP10 ____________________________________________________________________________________________________________ With your base training in the books, and our Base Builder Program wrapped up, what’s next? It’s time for Race Prep training! In this episode we explain how we do Race Prep training. With base training building general fitness, your race prep training should bring specificity to your target events. Getting your training more event specific while building to your fitness to a peak before your A-event you increase the opportunity for a peak performance. We’re all about progressions here at Waite Endurance, and Race Prep training is no different. How it does differ from Base Builder is the order of the progression: flipping things around and reversing down the energy-system “chain” working from the highest intensity systems outwards towards the lower intensity systems that you will rely on in your A-race. Listen in to learn more! We also recently spoke about this very topic on the Leadville 100 Podcast, season 5, episode 1. Give it listen to learn more about our Race Prep progressions and how it relates specifically to the Leadville 100. With the event season around the corner, are you prepared? Join our coach-led, rider-customized, Race Prep Program to get your training dialed in to meet your goals! We’re excited to launch our new 2022 Race Prep Program packed full of coaching support and education surrounding a custom plan made for you following our proven training progressions. Begins April 11th for a summer peak performance! 2022 Race Prep Virtual Online Coaching Program DISCOUNT: Email coach cody at [email protected] to get $100 of the $599 program. Lastly you can find our new for 2022 v4.0 Race Prep Training Plan downloadable from the Training Peaks Plan Store: 17 week v4.0 Race Prep Plan Use discount code: RACEPREP25 for a 25% off the new plan for our podcast listeners. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode to learn concepts you can apply to your own training program to help you maximize your endurance performance. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Follow us on Instagram:  @waiteendurance @codywaite @kathywaite Thank you for listening. If you like the show, please take a moment to rate, review, and share with your cycling friends! The post EPISODE 77: Our Race Prep Phase Progression appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: Maurten Receive 10% discount on all Maurten products at The Feed using this code: WEPODCAST-MAURTEN-TFP10 ____________________________________________________________________________________________________________ Last episode we spoke about coming to the end of the ‘base season’ and maximizing your Chronic Training Load (CTL) or fitness. Once that is accomplished, this end of base-season peak of fitness can leave you quite fit! After a winter of productive base training, fitness is high, although race specificity may be still be low. Allowing yourself to take advantage of that fitness is important for enjoying yourself and being in the right place for your Race Preparatory phase of training that follows. In this episode, we shed light on why you can’t just continue to build fitness forever, and what you can do with this early-season fitness in terms of riding, racing, testing, and “PR’ing”, and even resting(?!) that will set you up for a highly successful summer of peak racing fitness. With the event season around the corner, are you prepared? Join our coach-led, rider-customized, Race Prep Program to get your training dialed in to meet your goals! We’re excited to launch our new 2022 Race Prep Program packed full of coaching support and education surrounding a custom plan made for you following our proven training progressions. Begins April 11th for a summer peak performance! 2022 Race Prep Virtual Online Coaching Program Finally, we share how we train the final link in the “power production chain”: your 1-5 second Peak Power; with Peak Power Intervals. Big power and long recoveries are the key to tapping into your fastest of fast-twitch fibers. Why do endurance riders need to train fast-twitch fibers? So we “preserve” them for use on our longest rides when we need them! Listen in to learn more. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the thousands of athletes we’ve coached and trained over the years in Denver, Colorado and around the globe. Tune in each episode to learn concepts you can apply to your own training program to help you maximize your endurance performance. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Follow us on Instagram:  @waiteendurance @codywaite @kathywaite Thank you for listening. If you like the show, please take a moment to rate, review, and share with your cycling friends! The post Episode 76: Spring Peak and Race Prep Transition appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: Trail Butter Receive 10% discount on all Trail Butter products at The Feed using this code: WEPODCAST-TRAILBUTTER-TFP10 ____________________________________________________________________________________________________________ The end of the ‘base season’ is nearing and now is the time to put in that extra effort to maximize your Chronic Training Load (CTL) or fitness before launching into early season racing or more race-specific training in spring. In this episode, we share our why’s and how’s to build your fitness to an early season high-point with additional TSS: Increase Duration Increase Frequency Add additional mid-level Aerobic Intensity Along with strategies and tips on how to execute the added TSS within your busy life with planning and preparation to set you up for success. With the event season around the corner, are you prepared? Join our coach-led, rider-customized, Race Prep Program to get your training dialed in to meet your goals! We’re excited to launch our new 2022 Race Prep Program packed full of coaching support and education surrounding a custom plan made for you following our proven training progressions. Begins April 11th for a summer peak performance! 2022 Race Prep Virtual Online Coaching Program Lastly, we share how we do Anaerobic Power Intervals, indoors vs. outdoors, as our second to last Base Builder Intensity progression. Our latest 4.0 training programs & plans utilize ‘readiness scores’ to maximize training progressions. Are you interested in trying the new Whoop 4.0 with our plans take your training to the next level? Go to: join.whoop.com/withwe to get a 4.0 wearable and first month of service for FREE! ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 75: Building BIG Fitness (CTL) appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign-up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: EPIC Provision Receive 10% discount on all EPIC Provisions products at The Feed using this code: WEPODCAST-EPIC-TFP10 ____________________________________________________________________________________________________________ It’s a recovery week coming up, and the perfect time to get thinking about improving your diet and nutrition strategies for the year ahead. We LOVE the concepts explained in our favorite nutrition book: DEEP NUTRITION by Catherine Shanahan, M.D. For this episode, we decided to pull episode 46 out of the archives to re-share our learnings and thoughts on ways to maximize your health through your diet. Our mantra is “health comes first and performance follows health”. We hope you enjoy the replay, and learn some helpful information and strategies to improve health allowing you to maximize your training gains! Our latest 4.0 training plans utilize ‘readiness scores’ to maximize training progressions. Are you interested in trying the new Whoop 4.0 with our plans take your training to the next level? Go to: join.whoop.com/withwe to get a 4.0 wearable and first month of service for FREE! Are you ready to get your base training on track for the new season? We’re excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the episode 67, we hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder & Base + Race Virtual Online Coaching Programs Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 74: Revisiting Deep Nutrition appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign-up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: Science in Sport Receive 10% discount on all Skratch products at The Feed using this code: WEPODCAST-SIS-TFP10 ____________________________________________________________________________________________________________ ** 2022 KIT STORE CLOSING SUNDAY FEB. 20th ** Check https://teamshop.cuore.ch  for the Waite Endurance Team Shop. Podcast listeners can use code: WAITEENDURANCE10 for a 10% discount on WE cycling kits! ____________________________________________________________________________________________________________ You’ve selected your training plan, created your ATP, optimized your loads and now you’re likely full-on into 2022 base training! With several weeks of training in your legs, it’s a good time to review your data to make sure you’re on track. What good is a plan if you don’t check and see if you’re following it as intended?! As we’ve been reviewing our WE Development riders’ data and checking their progress against their plans, we figured it might be helpful to share with our listeners how we perform the review process to make sure our athletes are on track with their training. We share how we use the Training Peaks Calendar, ATP and Ramp Rates to review progress, as well as physiological data (from WHOOP) for insights into the adaptation process. Lastly, we discuss how we do Vo2 Max training in our upcoming 8:00-16:00 Power training block. We share when to do more work intervals or reduce the recovery interval to maximize your Vo2 progression within our base building plans. Our latest 4.0 training plans utilize ‘readiness scores’ to maximize training progressions. Are you interested in trying the new Whoop 4.0 with our plans take your training to the next level? Go to: join.whoop.com/withwe to get a 4.0 wearable and first month of service for FREE! Are you ready to get your base training on track for the new season? We’re excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the episode 67, we hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder & Base + Race Virtual Online Coaching Programs Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 73: Reviewing Progress with Data appeared first on Waite Endurance.

The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign-up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: Skratch Labs Receive 10% discount on all Skratch products at The Feed using this code: WEPODCAST-SKRATCH-TFP10 ____________________________________________________________________________________________________________ ** 2022 KIT STORE OPENS MONDAY FEB. 7th ** Check https://teamshop.cuore.ch  for the Waite Endurance Team Shop. Podcast listeners can use code: WAITEENDURANCE10 for a 10% discount on WE cycling kits! ____________________________________________________________________________________________________________ We’re back from a recovery week and gearing up for a tough training block. Fueling the workouts will be crucial to success. In this episode we share our whys and hows to fuel your workouts for optimal training and recovery. Intensity relates directly to fuel metabolism. As endurance athletes we strive for increasing power at aerobic, fat-burning, intensities in order to spare glycogen. As intensity goes up so must the carbohydrate consumption to also spare glycogen. Is glycogen storage and consumption the key to success? Lastly, learn out straggles to fuel your training pre, mid and post workout to improve performance. We finishes the episode with a look into how prescribe our 32:00 power intervals and the progressions we follow in order hit the power targets while minimizing the physiological stress in the pre-season. Let’s get ready to tackle our toughest training block within our v4.0 Base Builder plan !   Our latest 4.0 training plans utilize ‘readiness scores’ to maximize training progressions. Are you interested in trying the new Whoop 4.0 with our plans take your training to the next level? Go to: join.whoop.com/withwe to get 4.0 wearable and first month of service for FREE! Are you ready to get your base training on track for the new season? We’re excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the episode 67, we hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder & Base + Race Virtual Online Coaching Programs Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 72: Fueling Your Workouts appeared first on Waite Endurance.

** Editing Note: Cody misspoke about episode 42 being without his co-host Kathy; thankfully, Kathy is in fact gracing us with her presence (it was episode 43 that Cody flew solo) ** The Waite Endurance Podcast fueled by The Feed. The Feed is offering our podcast listeners $20 store credit when they sign-up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by The Feed is: UnTapped Receive 10% discount on all UnTapped products at The Feed using this code: WEPODCAST-UNTAPPED-TFP10 ____________________________________________________________________________________________________________ ** 2022 KIT STORE OPENING SOON! ** Check https://teamshop.cuore.ch in the coming days for the Waite Endurance Team Shop. Podcast listeners can use code: WAITEENDURANCE10 for a 10% discount on WE cycling kits! ____________________________________________________________________________________________________________ We’re closing out our first block of training in our 2022 Base Builder Program this week. Heading into a recovery week and looking to ‘absorb’ the work we’ve done, adapt to the strain applied and increase our fitness! Recovery weeks are much needed to bring our bodies back to ‘homeostasis’ after disrupting them with some quality training loads. Getting our readiness status back to “Green” and ready for more work in our second block of Base Builder training is the goal. “Green” is referring to our readiness score provided by Whoop (or other fitness wearable/HRV data measurements) that indicate your body is primed for more training stress. Sleep is one of the best ways to assist your body in the recovery process and get back in the “Green”. In this week’s podcast, we’re going back to 2020’s episode #42 where we took a deep dive into sleep: why we need it, and how to do it better! Get better sleep and make bigger gains! Hope you enjoy.   Our latest 4.0 training plans utilize ‘readiness scores’ to maximize training progressions. Are you interested in trying the new Whoop 4.0 with our plans take your training to the next level? Go to: join.whoop.com/withwe to get 4.0 wearable and first month of service for FREE! Are you ready to get your base training on track for the new season? We’re excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the episode 67, we hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder & Base + Race Virtual Online Coaching Programs Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 71: Revisiting Sleep Strategies appeared first on Waite Endurance.

Welcome to 2022 and our new podcast sponsor: THE FEED. thefeed.com is an online endurance sport nutrition store that offers up all the nutrition needs to fuel your active lifestyle and enhance your performance and recovery!! We’ll be sampling and sharing our experiences with many of their great brands over the coming season that might help you elevate your results to the next level. THE FEED is offering our podcast listeners $20 store credit when they sign-up for an account at: https://thefeed.com/teams/we-podcast-2022 This episode’s featured product, brought to you by THE FEED is: NeverSecond Receive 10% discount on all NeverSecond products at THE FEED using this code: WEPODCAST-N2-TFP10 ____________________________________________________________________________________________________________ As we turn the page into a new year, aerobic fitness is the name of the game in cycling and building an aerobic base is essential for creating endurance, power and speed. In this episode, we share our three essential base building rides that fit into our weekly programming, along with progressively higher intensity workouts, for our WE athletes and training plans: the ‘zone 2’ Aerobic Endurance Ride our ‘zone 3’ Aerobic Threshold Intervals and our ‘zone 3/4’ Aerobic Strength Intervals These rides/workouts require most riders to SLOW DOWN in order to get faster! We share our reasons for training by heart rate in order to govern your effort and simply observing where your power is on the day. This strategy allows us to recognize positive trends of improved fitness as well as provide ‘red flags’ of potential issues that may be limiting your improvements.   This Episode’s Featured Structured Workout: Anaerobic Threshold Intervals (at 64:00 power) We’re headed into week three of our 2022 Base Builder program (and v4 Base Builder Plan: Traditional Low-to-High Intensity Progression) and upping the ante a bit to the lower-end of the Anaerobic Threshold energy system by targeting your 64:00 power. Learn how we break these (normally) long intervals into smaller ‘broken intervals’ to make adjusting to the higher intensity work more achievable and effective early in the base season.   Are you ready to get your base training on track for the new season? We’re excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the episode 67, we hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder & Base + Race Virtual Online Coaching Programs Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 70: Our 3 Key Base-Building Rides appeared first on Waite Endurance.

It’s that time of year again… time to test your current fitness in order to set accurate training zones for your base building season. In this episode we share how we break down the basic metabolic energy systems into ‘sub-systems’ that relate to the training zones that we target in our training programs: Active Recovery Aerobic Endurance Aerobic Threshold Anaerobic Threshold Vo2 Max Anaerobic Power Peak Power Then we explain our testing method that identifies three key power levels: Aerobic Power Max Aerobic Power Anaerobic Power With these three data points we can identify a power profile that sets your training zones based on your rate of fatigue that determines your power levels across each zone. Once armed with accurate data you’re able to kick off your 2022 training and know you’re on track for a peak performance!   Are you ready to get your base training on track for the new season? We’re excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the episode 67, we hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder Virtual Online Coaching Program, begins January! Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 69: Systems, Zones and Testing appeared first on Waite Endurance.

With the new year in sight as we reach the end of the ‘off-season’, it is now ‘planning season’. It’s time to begin registering for your target events, laying out your training progressions, dialing in your anticipated training loads and above all… getting the timing right! In this episode, we share our insights on how to best plan and optimize your season ahead using Training Peaks to ensure you set yourself up for the best chance of success in 2022. As the quote goes: “Fail to Plan, then Plan to Fail”. We unwrap three important planning steps that many athletes and often coaches fail to address with their athletes: Setting up your Annual Training Plan (macro-level planning) Identifying your optimal weekly training loads/progressions (meso-level) Adjusting daily workouts to meet your meso & macro level targets and ATP (micro-level) This exact process is what we do for our coached athletes within our WE Development MTB Team and offer to our adult athletes. We hope we share useful insights that can help you plan and optimize your season so as to lead to a peak performance on event day! Additional Links referenced in the show: Episode 18: Creating Your ATP Episode 48: Season Review Strategies Episode 51: Determining Optimal Base Training Loads Blog Post: Creating Your ATP   We’re also excited to launch our new v4.0 Base Builder training plans and 2022 Base Builder Program. After unveiling these new projects in the last episode, we tie up the loose ends and drop all the information on how it’s going to work. We hope you consider joining us in training for 2022! v4.0 Base Builder Training Plan, Traditional Low-to-High Intensity Progression v4.0 Base Builder Training Plan, Reverse Periodization High-to-Low Intensity Progression 17th annual Base Builder Virtual Online Coaching Program, begins January!   Plan Discounts for Podcast Listeners: Use code BASEBUILDER25 to receive 25% off any of our newest downloadable v4.0 Base Builder Training Plans. ____________________________________________________________________________________________________________ Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we’ve coached and trained 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 68: Optimizing Your 2022 Season appeared first on Waite Endurance.

Welcome to season number three of the Waite Endurance podcast!! With this episode we’re getting caught up on what we’ve got up our sleeves for 2022 and insights into the new and improved training plans & programs coming for the new season ahead. We shed some light on the new features & benefits of our v4.0 plans: adjustable volume, daily readiness mods incorporating the WHOOP (or similar wearables w/ readiness scores), new & improved Train Heroic strength programming, and optional coach modified training loads and ATP design. More insights follow on our 18th annual Base Builder program and new for 2022 Leadville 100 Race Prep Program for a virtual group training program customized for the individual with the support of coaches and a group of like-minded riders training for a similar goal. If you’re looking to get your 2022 training on track you won’t want to miss this… Tune in a join for the season ahead!     Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 67: 2022 v4.0 Plans & Program Previews appeared first on Waite Endurance.

A crazy busy summer didn’t keep Coach Cody from exceeding his Leadville 100 goals. In this episode Cody & Kathy break down the training progressions, what went well, what was learned and key takeaways from the build and execution this summer in the Colorado mountains. If you’re into the Leadville 100 (or any ultra-distance cycling events) you won’t want to miss this. Enjoy! —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite The post Episode 66: Cody’s 6:46 Leadville 100 appeared first on Waite Endurance.

It’s mid-season already for us and the WE Development MTB Team!  As we dig into our second Race Prep training block for the year, we’re splitting into two different directions, requiring two different training build variations: short-course XCO National Championships long-course Leadville Trail 100 MTB Two different target events, one around 90 minutes and the other around 7 hours, requires a different training approach and we share those customized builds with you in this episode. Before we get to the training variation talk, we first offer up our in-depth review on the WHOOP fitness wearable we’ve been testing for the last 5+ months. We share our experience with the WHOOP device, what we’ve learned, and how we’re utilizing the data to improve our own training. We firmly believe that tracking HRV and gaining recovery insights into your own physiology is the next frontier in training and we’re excited to be putting the data to use! Interested in trying a WHOOP device for yourself? Click the link join.whoop.com/withwe to get your own wristband AND first month FREE! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 65: Race Prep Training Variations (+ WHOOP review) appeared first on Waite Endurance.

In our 6th and final installment of our Race Prep Series of pods we wrap up the racing discussions with the need for taking a break after peaking for your A-event or a block of racing. The mid season break is crucial to avoiding burnout and maintaining motivation through the second half of your racing season. In this show we discuss the nuances of taking a short break and how to leverage it into having you build even greater fitness and reach a higher peak later in your season. Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 64: Race Prep Series #6 – Mid Season Break appeared first on Waite Endurance.

Your mental fitness is perhaps the most important piece of the racing puzzle. You can put in the hard hard work training, have amazing numbers, and be super strong, but if your head isn’t into it, your racing will lack the luster you’re looking for. In this show, we discuss mental fortitude: what it is, why it’s important and how to develop it. We break the discussion into strategies to implement before your race day along with race day strategies that can help you put all the training efforts into place on your important day. Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 63: Race Prep Series #5 – Mental Fortitude appeared first on Waite Endurance.

Without a doubt, race day fueling can make or break your event. In this episode we share the what, why and how we fuel racing performance. While we touch on the science of topics like glycogen storage, blood sugar management, and combining glucose & fructose as part of your caloric consumption plan, we mostly draw upon the experience of 25 years of racing, 15 years of coaching, and the past few seasons of working with our young riders on the WE Development XC MTB Team. Seeing first-hand the effect of mismanaged fueling and subsequent low blood sugar levels has on the power production and pacing of racing (and the resulting post-race disappointments), the topic of fueling your race has become a passionate topic for the two of us! So buckle up and learn how to fuel the engine to resist the power fade that so commonly occurs within endurance racing!! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 62: Race Prep Series #4 – Race Fueling appeared first on Waite Endurance.

This is installment number 3 in our rapid-release series of episodes intended to help you get your game-face on and ready to race! One of the most common questions we get from athletes is “how should I warm-up for my race?” Warm-ups are a tricky subject. The science says one thing, while 10 different athletes will tell you 10 different things… well one thing we can tell you is that warm-ups are highly individual and there are many factors at play. In this episode we discuss several of the variables that influence warm-ups such as: Event Duration Race Start Speed Venue Weather Fitness Psychology Then we share our “standard warm-up” protocol and provide some suggestions on how to modify based on the several variables that you may encounter. Two big takeaways we hit on repeatedly are: Less is often more; and practice makes perfect (for you!). Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 61: Event Prep Series #3 – Race Warm-Ups appeared first on Waite Endurance.

Welcome to the second installment in our rapid-release series of episodes intended to help you get your game-face on and ready to race! The weeks of your high-priority events of the season can be stressful. In this episode we discuss strategies on how to minimize the stress so you can maximize your performance! The discussion includes five key elements of race week: Recovery Training Nutrition Equipment Travel Learn what we’ve found to be helpful in planning and executing on race week to help reduce your stress levels and increase your performance when it matters most! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 60: Event Prep Series #2 – Race Week Strategies appeared first on Waite Endurance.

Racing is back in 2021! We just returned from a 6 week stint on the road traveling to races with the WE Development XC MTB Team and have plenty to share and discuss surrounding racing. The last 6 weeks and 9 races have left racing topics, like event preparation and managing stress & logistics to warm-ups, nutrition and fueling, fresh in our minds. With so much info to share, we’ve decided to do a six-episode series, with 6 shorter episodes released in rapid succession over the next two-weeks to cover all the topics. We hope you join us and get yourself prepared to race in the coming weeks of the new season… with that, let’s dig into topic #1: Early Season Racing and the value in lower priority “C & B” events in the build up towards your “A” event. In this episode we first cover all the racing we’ve done along with our WE Development Team in Arizona, Puerto Rico and Arkansas over the past weeks. Get our takes and anecdotes on the Cactus Cup MTB Stage Race, the first UCI XCO events of the season at the Tropical Challenge and Continental (PanAM)Championships, and the first truly “euro-style” modern XCO race track racing at the back-to-back OZ Trails US Cup XCO events in Fayetteville, AR. After that we discuss the reason for, and value in, including some early season racing into your build up towards your main event. The discussion includes “blowing out the system” and getting those first really hard efforts in your legs & lungs; why the first races of the season typically feel so hard; how racing can be the best form of training; and getting, or regaining, your feel for racing with fast starts, bumping elbows, following surges and attacks, and all the obstacles that inevitably occur on race day. Then there’s the race readiness side of things that include gaining more experience in the logistical processes like equipment choices, bike tuning, warm-ups, fueling and travel that you want to have dialed before your A event. Join the conversation on these topics in this show as well as the following five “mini-episodes” that will be released rapid succession over the next several days as you prepare yourself to race this 2021 season! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Teamprogram to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] The post Episode 59: Event Prep Series #1 – Early Season Racing appeared first on Waite Endurance.

…and we’re back after a brief hiatus due to travel, training, and team camps! With spring on the horizon we’re turning our training focus towards high intensity aerobic training as the 2021 race season draws near. In this episode we’re breaking down the key points of high intensity aerobic training to finish off our base build. First we establish the primary difference between low-intensity aerobic training vs. high-intensity aerobic training, the Oxidative energy system vs. the Glycolytic energy system, and the Glycolytic “sub-systems” of Aerobic Threshold, Vo2 Max, and Anaerobic Power. Be sure to check out episode 57 to learn more about our testing protocol and determining your power numbers associated with these energy system durations. Then we explain our, simple & repeatable, high-intensity interval training methodology. Our primary goal is to make the training highly adaptable by applying appropriate levels of stress to your body with the minimal effective dose of strain. Using our power duration zones (rather than a % of FTP), your heartrate monitor, and RPE we can better make effective progressions. After that we share our FOUR cornerstone high-intensity interval workouts that we’ve used over the last decade that address the Anaerobic Threshold, Vo2 Max and Anaerobic Power systems of high-intensity aerobic training. Finally to wrap up the show we discuss the burning question of “to ERG or not to ERG?”  …listen in to discover the verdict! SHOW REFERENCES A big shoutout to Pressery for sponsoring our efforts over the last three year. Check out their new online ordering and cold-ship service at pressery.com. Use code WAITE10 to receive $10 off your order and/or your recurring subscription of delicious & nutritions bone broth and fresh noodle packs to fuel your training & recovery! Our Strength & Mobility for Cyclist: 24-week At-Home Program is now available for download in the TrainHeroic Marketplace. Use code ATHOME25 to receive 25% off the purchase and start using the training app today! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. 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/ ** Plan Discounts for Podcast Listeners. Use code BASEBUILDER25 to receive 25% off any of our downloadable Base Builder Training Plans. Or use code RACEPREP25 to receive 25% off any of our downloadable Race Prep Training Plans. Use codes at checkout on TrainingPeaks.com  ** Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   https://waiteendurance.com/training-plan-subscriptions/ Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards XC MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! Watch Us on YouTube. Check out our YouTube Channel for all our VLOG, training related videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Follow us on our Instagram:  @waiteendurance @codywaite @kathywaite Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 58: High Intensity Aerobic Training appeared first on Waite Endurance.

It’s testing time for many of our athletes as we make the transition from low-intensity aerobic base training to high-intensity aerobic training. This week we discuss the importance of training with BOTH heart-rate and power to identify trends in your training progressions and when it’s time to test! We’re a fan of the multiple testing data points to determine your fitness orientation. This includes one HR-restricted sub-maximal “aerobic” test to track your aerobic power, along with two shorter “max effort” tests to identify your ‘max aerobic power’ and ‘max anaerobic power’. From here we can calculate your Fatigue Rate in order to extrapolate your training zones based on your own individual ‘power curve’. We run through the Waite Endurance testing protocol: the concept behind it, where it came from, how it works, and when to do it throughout your training year. We also dig into our “Training Zone Spreadsheet” that takes your testing data and spits out your Fatigue Rate as well as all your power-based training zones. It’s time to talk testing and nerd out on the data that helps us train to our maximum potential! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 57: Testing, Fatigue Rates & Training Zones appeared first on Waite Endurance.

Happy New Year!  We’re welcoming 2021 with open arms and excitement towards getting back closer to some sort of normalcy in the cycling/racing world in the new year. We’re also deep into the heart of winter and recognize that training motivation may be an issue for some (particularly those in wintery climates)… so after we discuss what we’ve been up to, we dig into some motivation raising techniques that might help you get on the bike another day and keep following the plan! After that we discuss the classic new years topic of goal setting. We find this to be a very important step towards success in the coming year (and to stimulate motivation). We run through our preferred method of goal setting (read blog article) as well as use ourselves as examples of how to put the goal setting thought process into action. We share and discuss our own goals and ways in which we plan to make them happen… and put ourselves out there having you, our listeners, hold us accountable! Hope you enjoy the discussion and maybe learn a few tricks of the trade, or share a laugh, along the way. Cheers to 2021! * please excuse the missing ‘intro & outro’ to the show this week as we experience technical difficulties The post Episode 56: 2021 Motivation & Goal Setting appeared first on Waite Endurance.

with special guest, Christine Zimmerman, RDN. This week we step back from the geeky training talk and get in touch with our emotions surrounding food and nutrition with the help of Intuitive Nutrition Specialist, Christine Zimmerman. In previous episodes, we have discussed the importance of creating sustainable food patterns to enhance your health and sport performance. We know we must eat well to perform well… but this is often easier said than done. Why is that? We’ll willingly smash ourselves with VO2 Max intervals and put in hours of training each week to make gains, but when it comes to making optimal choices around the food we put in our mouths, many of us struggle. Well… there is a lot to this matter and we dig in to some of the concepts surrounding the connection between our emotions and eating and making improvements in our meal patterns and ultimately our health and performance. Tis the season to dial in your nutrition strategies for the new year ahead! After our conversation, if you find yourself wanting more, you can find further information and assistance in improving your own intuitive eating patterns with Christine Zimmerman on her website: https://CareWithFood.com or send Christine an email at: [email protected]   IMPORTANT REMINDER: Our Cuore WE Teamshop is open for just one more week! (until December 20th) Treat yourself to some of the best cycling clothing and help support our WE Development MTB Team in 2021. Be sure to stock up on the clothes you need to keep you going strong all season long! Go to https://cuore.ch and click on ‘classic teamshop’, and click on WE/Waite Endurance to find the store…. or click the link to go straight there: https://www.cuore.ch/teamshop/us/en/WE-Waite-Endurance/ ** Enjoy a 10% discount using code WEDEVO10 at checkout. All net proceeds from our clothing shop sales will be given to the WE Development MTB Team.   Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 55: Intuitive Eating appeared first on Waite Endurance.

Having wrapped up the first of three big blocks of training that make up our 2021 Base Builder Program (low-intensity Aerobic Strength: listen to episode #52), we’re now jumping into our second big block of training: Aerobic Threshold training! Aerobic Threshold training is an essential piece of the conditioning puzzle and one that must be maximized in order to realize your fullest potential as an endurance athlete. In this episode, we discuss how we define Aerobic Threshold (what it is terms of heart rate, power and RPE0, along with the why, and how we structure our interval training to target this important training zone. Along the way we discuss how your aerobic threshold power is impacted by your aerobic fitness, how HR declines with age, young riders vs. older riders aerobic fitness (ie. “old-man speed”), how cadence affects your training, and perhaps most importantly, being patient with the process of training slower to get faster! Prior to the aerobic discussion, we talk cold weather training tactics and how you can better enable yourself to train outdoors throughout the winter season. We share some of the great clothing options available for purchase through our WE Training Kit Shop that is now open for a brief period of time. Be sure to stock up on the clothes you need to keep you going strong all season long! ** Enjoy a 10% discount in our WE Training Kit Shop as a thank you for being a WE Podcast listener. Use code: WEDEVO10 at checkout. All net proceeds from our clothing shop sales will be given to the WE Development MTB Team.   Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 54: (more) Aerobic Threshold Insights appeared first on Waite Endurance.

With the 2021 training season taking off we’ve been getting a lot of great questions sent our way from our WE athletes. So many good questions in fact, that we figured others listeners to our show may have similar questions pertaining to getting going on their training season. Topics/questions covered include: Understanding Training Peaks power number prescriptions for workouts, how they are created, and what can cause them to change? I haven’t tested in a while. When is the best time to do a power test within a training block? I need to lose 15 pounds! When is the best time and best method to changing ones body composition? I am sore as I’m getting back into strength training! How can I avoid this? Why do we train specific energy systems individually for periods of time before moving on to another? Why not train all energy systems all the time? I’m slow up the hills compared to my riding friends. Must you ride more hills to get better at climbing or should I stick to the aerobic training even if it means riding flatter terrain? Have questions of your own?  Send them our way and we’ll be happy to answer them! Looking for assistance in dialing in your 2021 training? Check out our downloadable training plans on Training Peaks, or consider having us create a Custom Training Plan for you. See links below for more info… —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our regular podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 53: Athlete Q&A appeared first on Waite Endurance.

It’s Fall. We’re early into the base training phase. Building our fitness towards 2021. The first step for most endurance athletes in base training is developing that aerobic engine. There are two parts to the aerobic engine: The oxygen/co2 transport system:  such as increased mitochondrial density and improved red blood cell delivery & co2 expiration pathways. The oxidative energy system: using the o2 to turn stored fat into energy, while sparing stored muscle glycogen The cardiovascular benefits of aerobic training, #1 above, can be achieved through all varieties of aerobic intensities: ‘zone 2’, tempo, sweet-spot, threshold, vo2, etc… Whereas the metabolic efficiency benefits of becoming a ‘fat burner’, #2 above, develops primarily by training slowly with low-intensity aerobic volume. Riding slow(er) to get fast(er) is what we talk about in this episode of the show! We discuss what we’ve found to be the most effective prescription for ‘zone 2’ aerobic training with the athletes we train and coach within our Base Builder Training Plans and Programs. Lastly we share our ‘favorite’ low-intensity aerobic training sessions: Aerobic Strength Intervals (aka muscle tension intervals) that are designed tap into a riders fast-twitch ‘high-intensity’ muscle fibers while keeping the metabolic intensity low, and simultaneously improve your pedaling mechanics… perfect for early season base training!   —————————————————————————————————— Within the Waite Endurance Podcast we share our successful training strategies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the junior XC mountain bike focused WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Send Us Your Questions and Comments.  Email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 52: Low-Intensity Aerobic Training appeared first on Waite Endurance.

We’re happy to be back from a short break from the show as we were busy launching our 2021 WE Development Race Team & our 16th annual WE Base Builder Program over the last two weeks. As we were setting up our athletes for the new year ahead with their Annual Training Plans and determining their individual training loads for the base training season we figured this would be a helpful topic to discuss. First we define the basic concepts of base training and training load in general terms before digging into the details and thought process of how to dial in your own optimal training loads and progressions. Be sure to refer back to episode 48: Season Review Strategies to gather some useful data points from your previous season. Then learn to create your progression from low training load to high training loads by manipulating your training volume and intensity over the fall and winter months to come out in spring with a well established base of fitness that you can daw upon all season long! We also discuss the helpful features within the Training Peaks Premium app like the Annual Training Plan & Performance Manager Chart, as well as provide some tips on how to use these tools to make the most of your season planning. References within the Episode: Suggested TSS & CTL Targets from Training Peaks Our Custom Training Plan Options including ATP Design   —————————————————————————————————— Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/ Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 51: Determining Optimal Base Training Load appeared first on Waite Endurance.

Fall has arrived and that means it’s base building season! Time to start building your base fitness for the 2021 season. After a quick discussion on the what & why of base training, we dig deeper into how we prescribe base training on the bike. Our methods have been honed over the last 15 years of leading our in-person training classes in Denver. We combine the benefits of classic lower intensity aerobic ‘base miles’ with more time-efficient and fitness boosting structured interval sessions over the course of 24 weeks of training. We divide our 6-month Base Builder Program into three 8-week training blocks that target aerobic strength development, the aerobic threshold energy system, and finally an injection of higher-intensity training, respectively. We discuss the key points of each training block and how we progress the fitness of our athletes over the base training season with the goal of building a solid foundation of fitness come spring. Learn how we do it and consider training with us this fall and winter through our Base Builder Program and plan to build your most effective base fitness this base training season!   References within the Episode: Make your WE Development Donations, referenced in the show, and gain access to our Remote Builder Program or Base Builder Training Plans as a gifts to you for your donations! Wahoo Fitness discounts for all WE training plan, program and coaching athletes! Email us to order your Wahoo training products at w/ 20% discount: [email protected]   —————————————————————————————————— Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/ Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 50: Base Builder Cycling Progressions appeared first on Waite Endurance.

Welcome to Season 2 of the Waite Endurance Podcast!  We’re talking cycling-specific strength training this week with a look into our upcoming 2021 Base Builder Strength Programming. This year we’re excited to introduce a new ‘at-home’ programming of movement/strength training, along with an updated version of our ‘classic’ barbell programming for our focal movements: the back squat & deadlift. After running through the benefits of strength training and why you need to incorporate strength training into your annual training program, we take an in-depth look into how we progress through a 24-week strength build within the base-building season. First up is the classic programming that includes an 8-week adaptation phase, followed by an 8-week building phase, and finished with an 8-week stability & power phase. During the first 8 weeks, we learn the movements with gradually increasing loads, culminating in a 1-rep max effort in the back squat & deadlift. You then use the 1RM to work from within the building phase (much like an “FTP” in cycling) and follow a strength build. In the last phase, we drop the loads while increasing the speed of movement and/or the balance and stability required for movement. Second, we discuss our new ‘at-home’ programming for those athletes who are unable to to get to a gym or do not have bars & weights at home. We discuss the few pieces of equipment you would want to acquire, the App we will use to deliver the training sessions, the video & communication support available, and the progression of movements which includes mobility, agility, and plenty of core work along with key the knee-extension & hip-hinge focus for improved cycling performance. Lots to share, lots to learn, we hope you enjoy!   References within the Episode: Make your WE Development Donations, referenced in the show, and gain access to our Remote Builder Program or Base Builder Training Plans as a gifts to you for your donations! Get your ‘at-home’ strength equipment sorted out… Power-Systems.com is a good source: view our shopping cart Past episodes on strength training for cyclists: Episode #2 & Episode #5   —————————————————————————————————— Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/ Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 49: Our Base Builder Strength Preview appeared first on Waite Endurance.

In this episode, we discuss the value of the end of season review and how to actually go about ‘digging into the data’ and putting it to good use. Take advantage of your time away from the bike during your season transition to uncover helpful insights you can put to good use for your next season of planning, training and racing. We look at how to effectively use the Training Peaks Performance Management Chart by breaking down CTL, ATL and TSB values and what to specifically look for within your review process. Another helpful procedure is to look at your weekly TSS scores by using the TSS by Week chart. This allows users to identify what they accomplished at the weekly level, peaks and valleys in their training, as well as the consistency in their training which ultimately leads to the highest fitness gains. With these newly identified values and patterns in hand, you are now better able to begin planning your 2021 season and creating a successful training progression for increased performance in the new year… and consider joining us for our annual Base Builder Program which has the progressions already dialed in!!   Show References: * Learn more by checking out our recent article around Season Review Strategies, including the graphical views referenced within the show. ** Make your WE Development Donations, referenced in the show, and gain access to our Remote Builder Program or Base Builder Training Plans as a gifts to you for your donations!   —————————————————————————————————— Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/ Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 48: Season Review Strategies appeared first on Waite Endurance.

The end of the 2020 season (that never was) is nearing! Like it or not, it’s time to think about taking a break from the bike so you can refresh physically and reset mentally for the 2021 year on the horizon. The end of season transition period is a super critical part of the annual training plan and progression in fitness from season-to-season. Without a planned break from the bike between seasons, you will likely crash & burn later in your next season (and forced to take a break when you really don’t want to!). Learn how to identify the end of your current season, why it’s important to take a break between seasons, how long the break should be, what to do during your break from the bike, and how to get rolling again once you’re finished. Without giving too much away… IT’S OKAY TO LOSE FITNESS at the end of your season. This is part of the process and in the end you will become stronger and more fit next year by doing so! Now take a break, sit back, put your feet up, and enjoy the show!   p.s. let us know what you like to do during your break from the bike at the end of the season; we’re looking for ideas and we will discuss on the next show  (email: [email protected]) —————————————————————————————————— Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/ Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 47: End of Season Transition appeared first on Waite Endurance.

This week we’re talking nutrition. After recently reading the amazing book: Deep Nutrition, by Catherine Shanahan M.D., we are more eager than ever to share some of the latest diet & nutrition learnings of recent years. Our motto is ‘health comes first and performance follows health’. We’ve previously discussed our three pillars of health on the show: physical activity, sleep, and nutrition. Through proper nutrition you make yourself healthier and thereby improve athletic performance. By maximizing high-quality ‘whole food’ consumption and minimizing processed foods to the best of your ability, you are on your way to improved health! Then we dig deeper into eliminating toxic sugar and processed oils from your diet to take your health (and fitness) to a whole new level. We hit on some key points from the book: enhance your diet with additional plant foods like pre-biotics and beans, add fermented & sprouted foods to your daily diet, upgrade to grass-fed animal products, eat meat ‘on the bone’, learn to love organ meats, and enjoy the health-boosting Bone Broth (our favorite from Pressery) Hope you enjoy! —————————————————————————————————— Our weekly show covers our successful training strateigies surrounding endurance cycling from Base Building to Race Preparation to Race Day!  Listening to our weekly podcast will provide valuable insights into the weekly, monthly and annual training objectives that we prescribe to our WE Development Team and the hundreds of athletes we coach and train in Denver, Colorado and around the globe. Tune in each week to learn concepts you can apply to your own training program to help you maximize your endurance performance. Train with Us! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. Training Plans. We have training plans created to help you build your base fitness (Base Builder) and sharpen your racing fitness (Race Prep) with progressive training concepts to have you reach your peak performance. Our training plans are available via Training Peaks here: https://waiteendurance.com/stock-training-plans/ Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Join our WE Development Programs. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! ** Base Builder Discounts for Podcast Listeners. Use code BASEBUILDER25 to recieve 25% off any of our stock Base Builder Training Plans. Use code at checkout on TrainingPeaks.com Ask Questions on our Forum. To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://waiteendurance.com/forums/ Watch Us on YouTube. Check out our YouTube Channel for all our strength training videos and other fun content: https://www.youtube.com/channel/UCyTPKJuJ996z52xbH7fvyLw/playlists?view_as=subscriber Email Us. To have your questions answered “LIVE” on our podcast, email either Coach Cody at [email protected] or Coach Kathy at [email protected] Check out our Socials. Lastly, you can follow us on Instagram at the following accounts: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 46: “Deep Nutrition” Discussion appeared first on Waite Endurance.

As the 2020 season begins to wind down, we’ve been busy planning our 16th annual Base Builder Program for the 2021 off-season. We’re excited to share with you some big changes to the program and provide you with a brief look into our 2021 framework and programming for our 16th year of building your best base ever! LEARN MORE Before the Base Builder Program discussion, we dive into some training details of the final training block of the summer within our Season Salvation plan; as well as share some insights from Kathy’s and Cody’s recent training and fitness gains (hint: new PR power numbers for one of them!).   REFERENCED LINKS: ep12: Testing Protocol ep40: Recovery Weeks ep35: Interval Training ep28: Anaerobic Power Intervals ep26: Vo2 Max Intervals   OTHER NEWS: Our 2021 WE Development Programs opened August 1st. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!   We’ve launched our new for 2021 Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   —————————————————————————————————— 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! Remotely at home this Fall/Winter with our *ALL NEW* Remote Base Builder Program. Follow the exact training progressions, both on the bike and in the gym, that we do in-house and gain the essential knowledge through our weekly podcast. Our 16th annual edition will begin in Fall 2020. ** 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 45: 2021 Base Builder Program Preview appeared first on Waite Endurance.

As we launch our WE Development registration and application process for the 2021 season this week, we have three special guests in the “studio” (laundry room) joining us from the WE Development Team: Alex Campbell, Jack Odron, and Sofia Forney.  We’re interviewing them and they’re sharing with us their experiences with training and racing with the team over the last three seasons. Do you know any young riders in your life who want to take their XC MTB training and racing to the next level in 2021? If so, please share this episode with them and encourage them to register or apply for the team for the coming year! Our 2021 WE Development Programs opened August 1st. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships! Donate to WE Development, a Colorado 501c3 non-profit youth sports team. Do you own or work for a company looking for cycling, running or triathlon training clothing? If so, consider CUORE of Swiss for your company’s needs. Cuore has generously supported WE Development the last two years and we’d love to send some business their way!   OTHER NEWS: Season Salvation Plan followers: this week aligns with a recovery week and power testing before we jump into the final block of summer training: the high-intensity interval Anaerobic Threshold block!  Listen to episode 40 for more on recovery weeks; and episode 12 on our testing protocol.   We’ve launched our new for 2021 Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 44: WE Development Guests appeared first on Waite Endurance.

This week Coach Cody is flying solo as he wraps up his 3-week altitude training camp in Winter Park, Colorado (as Coach Kathy is recovering and playing pickleball back home in Denver ;-). We’re coming off a big training camp week with our WE Development Team and accumulating more fatigue as designed by our progressive training plans. Learn to recognize the signs of fatigue and how to adjust your plan accordingly. We also dive into some details on altitude training: the challenges, power reduction as altitude increases, the acclimation process, benefits of altitude exposure and even the downsides. Cody wraps things up with a little N=1 altitude training camp breakdown and shares personal experiences.   * Clarifications: Percent Oxygen at different elevations:  The pressure in the atmosphere decreases as you gain elevation. The percent of oxygen is actually the same at all altitudes, 21%; however, it is 21% of a smaller number as one goes higher. (Institute for Altitude Medicine) How does an altitude generator work? Most altitude tents are normobaric, which means they create a low-oxygen environment with a “hypoxic air generator” outside the tent pumping the hypoxic (low oxygen) air into the tent which replaces some of the oxygen with nitrogen. (Wikipedia)   NEWS: We’ve launched our new for 2021 Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime! Our 2021 WE Development Programs open August 1st. Join the WE Devo Team from anywhere in the country with our new 8-month online training program building towards MTB Nationals in 2021; OR apply for our UCI-focused WE National Team program to take your training and racing to the highest level towards National and World Championships!   LINKS REFERENCED IN THE SHOW: *NEW* Training Plan Subscriptions Article: The Effect of Racing at Altitude  (Jake Rytlewski, 2014) Season Salvation Plan Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 43: Altitude Training appeared first on Waite Endurance.

Improving your sleep quality is critical to making the most of your training & diet efforts. This week we discuss the importance of sleep for health and performance as well as discuss several sleeping strategies to help you sleep better tonight!  Sleep is the multiplier that makes your daily efforts even better. Let’s all sleep better! Before the discussion on sleep, we touch on weeks 5 & 6 of our Season Salvation Plan including Aerobic Threshold training experiences, returning to mountain biking, Cody’s altitude training camp, and what’s coming down the pipeline for 2021 training options.   NEWS: We’ve launched our new for 2021 Training Plan Subscription Service. Available now to our podcast listeners! Gain access to our entire training plan library you can work through all of our plans with one low monthly fee. Switch between Base Builder, Race Prep, Booster plans and back to Race Prep as you need to fit your specific training and racing goals. And as we create new plans, you have access to those as well! Join for as little as $20 per month and cancel anytime!   LINKS REFERENCED IN THE SHOW: *NEW* Training Plan Subscriptions Books: Why We Sleep  (Matthew Walker, 2017) Sleep Smarter  (Shawn Stevenson) Summer Salvation Plan Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 42: Sleep Strategies appeared first on Waite Endurance.

It’s summer time and it’s hot! Training creates heat which is not a problem in cooler temperatures, but when the air temp is high, thermoregulation becomes more difficult and training can suffer. In this week’s show, we run through the benefits of training in the heat (hint: there are many and they are good!) along with the challenges of training in hot weather, and finish things off with tips to manage the heat and make the most of the summer months. Prior to the heated discussion, we discuss block 2 of our Season Salvation Plan and Aerobic Threshold Training. What is it, how does it compare to ‘sweet spot’ training, which metrics are best to utilize, and how to structure & adjust the intervals to fit your needs. Let’s get aerobically fit and build that muscular endurance with AeT training! Join us for our newest training plan: 2020 Season Salvation!  We’re beginning June 15th (but you can join us whenever you’re ready) to re-build your fitness for the second half of 2020. We’ll be podcasting our way through a 12-week building of fitness for a (hopeful) late-summer/fall racing season. Train right along with us and learn how we do things to reach a second peak of fitness for the year. *** DISCOUNT ALERT *** We finish things off by offering our listeners a 50% discount on the 2020 Season Salvation Plan, bringing the cost down to just $48 for the 12-weeks of training, podcasting instruction & insights, motivation, accountability and, if nothing else, enjoyment on the bike through the entire summer… all for just $4 a week… less than a premium coffee! Come train with us this summer… Buy the Plan NOW!  Plan Options 2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD LINKS REFERENCED IN THE SHOW: BLOG post on the Summer Salvation Plan PayPal Registration Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 41: Training in the Heat appeared first on Waite Endurance.

Training + Recovery = Adaptation While training hard and building fatigue gets you all the ‘kudos’ and ‘likes’, it’s recovering where we get faster. The harder you train, the harder you must recover to make the gains you desire. In this episode, we’re breaking down the ‘Recovery Week’. We’re into week 4 of our Season Salvation Plan, which happens to be a recovery week following the first block of aerobic endurance training. Everything from Why do we need recovery weeks, Who needs recovery weeks, and How to execute recovery weeks is discussed in this week’s show. Before the recovery discussion, we have special guest, 2019 15-16 Junior Women’s XC & STXC Mountain Bike National Champion, Sofia Forney, on the show as we debrief our own endurance training block experience where we traveled across the Pacific Northwest accumulating miles & training fatigue. Now we are ready for a recovery week ourselves; listen in to learn how we do it. Join us for our newest training plan: 2020 Season Salvation!  We’re beginning June 15th (but you can join us whenever you’re ready) to re-build your fitness for the second half of 2020. We’ll be podcasting our way through a 12-week building of fitness for a (hopeful) late-summer/fall racing season. Train right along with us and learn how we do things to reach a second peak of fitness for the year. *** DISCOUNT ALERT *** We finish things off by offering our listeners a 50% discount on the 2020 Season Salvation Plan, bringing the cost down to just $48 for the 12-weeks of training, podcasting instruction & insights, motivation, accountability and, if nothing else, enjoyment on the bike through the entire summer… all for just $4 a week… less than a premium coffee! Come train with us this summer… Buy the Plan NOW!  Plan Options 2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD LINKS REFERENCED IN THE SHOW: BLOG post on the Summer Salvation Plan PayPal Registration Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 40: Recovery Weeks appeared first on Waite Endurance.

Fatigue plays an important role in our training progressions and adaptation. But how much is enough and how much is too much? In this episode we discuss acute vs. chronic fatigue, overreaching vs. over-training, the need for fatigue and how to plan for high-fatigue training blocks. The first two-thirds of our current Season Salvation Plan is designed to create fatigue over three phases via endurance, Aerobic Threshold and high intensity. Learn how we do it: Join us for our newest training plan: 2020 Season Salvation!  We’re beginning June 15th (but you can join us whenever you’re ready) to re-build your fitness for the second half of 2020. We’ll be podcasting our way through a 12-week building of fitness for a (hopeful) late-summer/fall racing season. Train right along with us and learn how we do things to reach a second peak of fitness for the year. *** DISCOUNT ALERT *** We finish things off by offering our listeners a 50% discount on the 2020 Season Salvation Plan, bringing the cost down to just $48 for the 12-weeks of training, podcasting instruction & insights, motivation, accountability and, if nothing else, enjoyment on the bike through the entire summer… all for just $4 a week… less than a premium coffee! Come train with us this summer… Buy the Plan NOW!  Plan Options 2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD LINKS REFERENCED IN THE SHOW: BLOG post on the Summer Salvation Plan PayPal Registration Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 39: Training Fatigue appeared first on Waite Endurance.

Wondering what to eat before and during your longer, lower intensity endurance rides? In this episode, we share our insights and preferences for fueling those aerobic miles. Hint: carbohydrates, fats, fiber, glycemic index, glycemic load, and whole foods are the buzz words during this type of training block. This is a hot topic currently for our athletes in the midst of a mid-summer rebuild of fitness for end of summer and fall events following our 2020 Season Salvation Plan (see below). Before the nutrition discussion we tackle some listener questions regarding restructuring one’s training season for late season events, returning to training after time away from the sport, and ‘losing’ fitness following a peak performance.   Join us for our newest training plan: 2020 Season Salvation!  We’re beginning June 15th (but you can join us whenever you’re ready) to re-build your fitness for the second half of 2020. We’ll be podcasting our way through a 12-week building of fitness for a (hopeful) late-summer/fall racing season. Train right along with us and learn how we do things to reach a second peak of fitness for the year. *** DISCOUNT ALERT *** We finish things off by offering our listeners a 50% discount on the 2020 Season Salvation Plan, bringing the cost down to just $48 for the 12-weeks of training, podcasting instruction & insights, motivation, accountability and, if nothing else, enjoyment on the bike through the entire summer… all for just $4 a week… less than a premium coffee! Come train with us this summer… Buy the Plan NOW!  Plan Options 2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD LINKS REFERENCED IN THE SHOW: BLOG post on the Summer Salvation Plan PayPal Registration Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 38: Fueling Your Endurance Rides appeared first on Waite Endurance.

We’re halfway through 2020 and you’ve likely been training solidly for many months and reached a high level of fitness. Now it’s time for a break to recharge before you tackle the second half of 2020. Even without any events this year, it’s critical to take a short mid-season break if you want to have any legs, or motivation, left by the end of summer and fall riding season. This week we discuss taking that mid-season break and then planning your second-half fitness rebuilding process. Learn how long we suggest mid-season breaks to be and how we structure our build back to higher levels of fitness for a late-season peak: determine your target events, work backwards from there to fit in your aerobic base, aerobic threshold and high-intensity training blocks over the shorter time frame you’re working with through the summer months. We also discuss training volume in detail. What is volume? How much is enough? How much is too much? And how to determine how much volume might work best for you. We share our insights and experiences as athletes and coaches to help you learn how to determine your volume loading progressions. Lastly, we discuss the volume design on our special for 2020, Season Salvation Training Plan while providing directions on how you can adjust the volume within the plan (or any of our training plans) to meet your goals. Join us for our newest training plan: 2020 Season Salvation!  Begin with us June 15th, or whenever you’re ready after that, to re-build your fitness for the second half of 2020. We’ll be podcasting our way through a 12-week building of fitness for a (hopeful) late-summer/fall racing season. Train right along with us and learn how we do things to reach a second peak of fitness for the year. *** DISCOUNT ALERT *** We finish things off by offering our listeners a 50% discount on the 2020 Season Salvation Plan, bringing the cost down to just $48 for the 12-weeks of training, podcasting instruction & insights, motivation, accountability and, if nothing else, enjoyment on the bike through the entire summer… all for just $4 a week… less than a premium coffee! Come train with us this summer… Buy the Plan NOW!  Plan Options 2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD LINKS REFERENCED IN THE SHOW: BLOG post on the Summer Salvation Plan PayPal Registration Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 37: Mid-Season Planning & Training Volume appeared first on Waite Endurance.

With the possibility of events happening before the end of summer and into fall, the time is now to begin a 2020 re-build of fitness to be ready if/when racing resumes. In this episode we detail how you can re-structure the remainder of 2020 to best prepare you for a possible return of events. First it’s time for a little break then you can repeat training cycles (like our 12-week Base Builder or 6 week AeT & AnT Booster Plans) or… Join us for our 2020 Season Salvation Plan! For this unusual time in history, we’ve put together a 12-week training plan designed to accommodate cyclists of all variants with a training progression to bring their fitness to a high level before the end of summer. Learn how we plan to structure our rebuild of fitness with aerobic training, muscular endurance training, and high-intensity training blocks: what you can expect from our new training plan, how it compares to other plans we’ve offered in the past, and what’s new & different for this unique “summer of base”. *** DISCOUNT ALERT *** We finish things off by offering our listeners a 50% discount on the 2020 Season Salvation Plan, bringing the cost down to just $48 for the 12-weeks of training, podcasting instruction & insights, motivation, accountability and, if nothing else, enjoyment on the bike through the entire summer… all for just $4 a week… less than a premium coffee! Come train with us this summer… Buy the Plan NOW!  Plan Options 2020 Season Salvation Plan $48.00 USDw/ Volume Personalization (+$29) $77.00 USD LINKS REFERENCED IN THE SHOW: BLOG post on the Summer Salvation Plan PayPal Registration Email w/ Questions —————————————————————————————————— 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: @waiteendurance @codywaite @kathywaite Thanks for listening! If you enjoy the show, please Rate & Review and Share with your friends. The post Episode 36: 2020 Season Salvation Plan appeared first on Waite Endurance.