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W.T.F. RECIPE: Oatmeal + Fruit, Nuts & Seeds

  • January 24, 2019
  • Blog

The topic of diet & nutrition is a hotly debated one. Everyone has their own preferences, particulars, and persistence surrounding what they eat and why. At Waite Endurance we like to focus on the very basics: simple, easy, repeatable meals that feed our bodies for health & fuel our bodies for performance.

Our motto is to consume mostly plants, drink lots of water, avoid packaged food, exclude nothing (unless you have an allergy), and eat until you’re satisfied, not full.

You can read our general Diet & Nutrition philosophy to get our basic thoughts on how we like to do it.

Having been a professional endurance athlete, and having spent A LOT of time around professional cyclists & triathletes, I can tell you without a doubt, professional endurance athletes take their diets very seriously. An effective diet is as important (or possibly more so!) as any training plan or interval session or long ride. Feeding your body the healthy nutrients it needs to remain strong and avoid illness is critical to maintaining training consistency. Fueling your body to be able to perform at its highest level day-to-day and week to week leads to positive progressions in fitness. And finally, eating correctly for you (and your activity) allows your body to achieve its ideal body composition and mass for peak performances.

Along with first pursuing professional cycling and then triathlon, I’ve been fortunate over the last 20 years of my life to surround myself with food on different levels. I studied nutrition (briefly) in school before deciding a career in dietetics was not for me. I attending culinary school and managed a coffee shop & catering business before deciding the ‘food industry’ was not for me, before confirming my passion in the endurance sport coaching profession in 2005.

What I’d like to do with the BLOG post series is share many of the great meal and snack options I’ve learned over the years and how you too can…

WIN THROUGH FOOD (WTF)

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The 12-Week Base Builder

  • January 21, 2019
  • Blog

Our 12-Week Base Builder Plan is our most condensed Base Builder Plan option. We’ve found the relative short duration of 12 weeks is just enough time to progress through a complete Strength Base Build in the gym, and run through each of the six primary energy systems we target on the bike in all of our Base Builder plans:

  1. Aerobic Skill
  2. Aerobic Strength
  3. Anaerobic Threshold
  4. Vo2 Max
  5. Anaerobic Power
  6. and Peak Power

In the 12 week version of our proven Base Builder Plans, you get to spend 2 weeks in each of the six energy systems, getting 4 sessions per system to make the necessary gains in base fitness as you begin your build towards your next event season. In the gym, you get three 4-week cycles of strength, building up towards peak strength in week 11. Within the 12-week plan, we find testing once at the beginning the plan to set baselines, once in the middle of the plan to check progress and increase numbers as needed, and a final test at the end to again check progress and set zones for the forth coming Race Prep plan you choose.

Here’s a ‘deeper dive’ into our Base Builder methodology: DEEP DIVE

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