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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)

 

The following recipe is a staple pre-ride breakfast in the Waite Endurance household. It’s made entirely of plants, minimally processed, contains basic ingredients easy to have on hand, and simple to prepare. It boasts a load of complex carbohydrates, it’s full of fiber (our favorite macro-nutrient!), and contains a good dose of healthy fats and micronutrients.

OATMEAL + … Fruits, Seeds & Nuts

Here’s what’s in it…

  • 1/2 cup-ish, Regular ‘ol Old Fashioned Oats. Now you can get fancy with Steel Cut, multi-grain, organic, ancient whatever…but we prefer to keep things simple, affordable, and obtainable. Old fashioned is our ‘go-to’!

 

  • 1 oz. or 2 Tablespoons of Ground Flax Seed (aka. Flax Meal). Flax contains fat, fiber & protein. The little seeds don’t digest well, but when you pulverize them into a powder like consistency they digest wonderfully and you get all the benefits for your gut!

 

  • 1/4 cup (or handful) of Dried Cranberries (we go with Craisins for the added touch of sweetness). Simple, affordable and easy. Adds fiber and FLAVOR!

 

  • 1/4 cup (or handful) of Walnuts Pieces. We buy bulk Walnut Pieces (rather than halves) as they are cheaper and more bite-sized. Walnuts have the ideal fat profile to balance our diet, add even more fiber, and provide a nice crunch to the otherwise soft texture of oatmeal.

 

  • Add milk of choice to achieve desired consistency and flavor. We use a variety of nut & seed milks that contain a little bit of sugar added to sweeten things just a tad. Need it sweeter?? Add a little honey or maple syrup. Just keep it minimal to avoid undesired insulin spikes.

 

  • OPTIONAL: when we want to spoil ourselves a little, we go GUCCI with some GOJI berries added to the mix to further increase the healthfulness through added fiber, portion and whatever other superfood powers these little red chewy bits add to the dish.

Here’s how we do it…

  • Pour/scoop the oats into a microwave safe bowl (large size to avoid overflow). Add about equal parts water. It should look like you have a little too much water.
  • Microwave for 5-6 minutes at 60% power… this will help avoid overflow and slow the cooking just enough to allow good water absorption of the oats. Oats will continue to thicken as they cool.
  • While the oats cook… get your “mise en place” (that’s French for “shit together”). Get your fruit, nuts, seeds all ready to go on a small plate.
  • When the oats are done, dump your goodies on your oats. STIR. Add milk preference to taste. STIR.
  • Enjoy!

Simple, quick, delicious. This 600-ish calorie breakfast will fuel you for your upcoming training session or prepare you for a busy morning of meetings and errands. Feel free to mix it up and add variety through different nuts & fruits that fit your taste buds. Apples & cinnamon are a classic combo, season berries, bananas & peanut butter, are all great options as well. Stock the pantry and you should be good to go.

Bon Appétit (that’s French for time to chow down!)

 

Written by Cody Waite, professional endurance athlete, endurance sport coach, and founder of Sessions:6 Sport Performance. Looking for help with your endurance sport training? Check out his Stock Training Plans, Custom Training Plans, and  Personal Coaching options created to fit your needs and budget.

 

 

 

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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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2019 Kit Store Now OPEN!

  • December 12, 2018
  • Blog

For one week only, our 2019 Sessions:6 / Waite Endurance kits are available for online order. We’re pleased to announce that our kits are being made by Cuore of Switzerland this year.

As a friend of Sessions:6, please use the code SESSIONS615 at checkout for a 15% discount through December 20th.

We have mens & womens styles available, as well as MTB baggies, layering pieces & warmers. Sizes range from XXS to 2-4XL.

Also available for a small additional charge is customized tailoring by adding or subtracting length to the sleeves, jersey length (hem), and leg lengths. Pretty sweet!

There is a sizing chart online to help you determine your sizes. We also have a selection of items in-house at Sessions:6 through the 20th to allow you to touch & feel the quality, as well as try things on. We have found that the sizes run pretty true to typical “race fit” high quality cycling garments.

* the layering pieces are mens/unisex sizes, most women will size down one size for best fit.

All net proceeds from the sale of the kits will help fund our WE Devo junior/u23 MTB team for 2019.

So treat yourself to some super nice gear, and know you’ll be helping to support the future of American mountain bike racing!

Here’s how to order:

  • Create a free Cuore Team Shop account at: https://www.cuore.ch/teamshop/us/create_account.php
  • Enter Sessions6 as the TEAM SHOP
  • Login & be sure to select option to LOGIN TO TEAM SHOP
  • Click the Sessions 6 tab at the top of the page to view all available styles
  • Scroll, click, shop, & checkout
  • Enter SESSIONS615 for 15% discount!
  • Payments accepted are Credit Card or PayPal
  • Products ship direct to your door about 6 weeks later

Store closes at midnight December 20th, so don’t miss out!

Team Waite: 2019 Race Calendar & Annual Plan

  • December 11, 2018
  • Blog

As 2019 race dates are being announced, we’ve been able to (mostly) finalize our 2019 racing plans & subsequent annual training plan. I’ve recently published a series of blog posts pertaining to Season Planning: Goal Setting, Race Selection, and Creating your Annual Training Plan. After talking the talk, I’ll now walk the walk and share our plans for the season ahead.

Race Selection

We’re pretty pumped about the upcoming racing season… both of us racing on the ‘young end’ of our respective Masters category of USAC/UCI championship events (me at 40, and Kathy at 45). On top of that… Marathon Nationals are relatively nearby, in north Texas, with terrain similar to what we’re used to here in the southwest; XC National Championships are in our backyard in Winter Park, Colorado, a place we are very familiar with (and historically very successful racing at); and to put the icing on the cake… the UCI XC World Championships are “drive-able” being held in the iconic Monte St. Anne in Quebec Canada!

I can’t think of better late August road trip than Monte St. Anne!

So there are our three “A” races for the 2019 season: Marathon Nationals, XC Nationals, and XC Worlds. The spacing on the Calendar works out fairly well with an early season peak at the beginning of May for Marathon Nationals, then two months to train and prepare for a late July XC nationals, and then another month to sharpen up for Worlds in late August. Of course we will have handful of additional races on the calendar in between these events with the goals of either obtaining points for improved start grid positioning or simply for training/fun.

Read More

Creating Your Annual Plan

  • November 22, 2018
  • Blog

With your goals set and events selected, you’re ready to dial in your training program for your season ahead. In part 3 of our Planning Your Season series of posts, we’ll layout the thought process for your complete training build up towards your “A” priority event(s). This road map of your training program is often referred to as your Annual Training Plan. It sets the foundation of your training progression allowing you to know ‘when you should be where’ in your build up and help you stay on track and progressing towards your end goals.

At Sessions:6/Waite Endurance we prefer to use a TWO training phase model to lead towards a peak performance for an “A” race; we call them: Base Builder & Race Preparation.

BASE BUILDER PHASE

Base Builder (or your base phase) is about establishing a general aerobic & strength foundation of fitness. Our Base Builder Plans are typically 12-24 weeks in duration. The duration is dependent on time until your next “A” race. Our Base Builder progression goes from low-intensity to high-intensity; building through the six major energy systems in a block periodization format, with 2-4 week blocks based on duration of plan and intended rate of progression:

 1. Aerobic Endurance 

2. Aerobic Threshold 

3. Anaerobic Threshold

4. Vo2 Max

5. Anaerobic Power 

6. Peak Power 

Read More

Selecting Your Events

  • November 8, 2018
  • Blog

Daylight hours are shortening, leaves are falling, and temps are dropping… You’ve set your goals for next season (previous post: Goal Setting), and even resumed some base training. The next step in the planning process is selecting your events for your next season. Sifting through the potentially large amount of events in which you are interested, and planning your season around these specific events, is the second step in the planning process. 

Planning your next season around a target event is crucial to setting up an effective training program.

You must first know the “what” & “when” you plan to race your best. From there you can work out your specific training program that will get you there with the fitness you desire. You don’t need to know every single start line you plan to roll up to next year, but you do need to know what your top targets are before you begin more detailed planning. As a preliminary step, sitting down and creating a list of events that interest you is a great place to start. Have fun with this and don’t filter your thought process just yet. Once you have your list of events, long or short, it is then time to narrow things down. 

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Cody’s 2019 Goals

  • November 5, 2018
  • Blog

With 2019 now just around the corner, it’s planning season: time get things dialed in and training on track.

I recently wrote an article on Goal Setting (read here). Being a coach-athlete, I like to practice what I preach. So I figured I might as well share this process with you to better demonstrate the process and hold myself a bit more accountable. I went over the “hows” & “whys” in the article, so I’ll just cut to the chase and get to the goal setting and my thought process behind it.

MY 2019

Before I get to my 2019 ideas, I’d like to first reflect on my 2018 season. You can get the full recap in a previous post from August. My basic takeaways from what went well:

Strength Training: NAILED IT!

This was perhaps the single best thing I accomplished in 2018.

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Goal Setting

  • October 31, 2018
  • Blog

Upon conclusion of your final event of your racing season you’re often ready for a break from focused training, racing, and maintaining a high level of fitness. Aside from recovering the body and mind, this short break between seasons allows you the time to reflect on your past season and begin thinking about your next season.

What went well? What didn’t go so well? How can you make improvements for next year?

It’s during this decompression time you can think about the future and begin to set some goals, select your events, and plan your training program for the year ahead. It is through this planning process that you regain your enthusiasm to resume focused training that leads to being competitive in your next season of racing.

 

It’s time to set some goals to help plan your season.

Organizing your thoughts and creating a formal written outline of what direction you want to go with your training, fitness and competitive results is a key piece of the Mental Fitness puzzle. If you don’t know what you want to achieve, then how do you know what you need to do to get there; or if you are making progress in the right direction along the way?

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Ready for Base Builder 2019

  • September 27, 2018
  • Blog

We’re ready to launch into our 15th annual Base Builder Program next week!

Fourteen years ago we started with a single 6pm class of 12 riders, that brought their own trainers to class every week, twice a week for 3 months. We trained with cadence, heart rate, and a lot of determination to improve our cycling fitness. Fast forward to 2019 and we’re into our fourth season in our Wahoo KICKR studio with sessions throughout the day accommodating 36 in-house’ athletes with their power-based training progressions. On top of that we added our strength training progression to compliment the cycling training and have seen truly outrageous improvements in strength, endurance and power on the bike over these last 3 seasons. You can read all about what we did in our 2018 Base Builder season in a previous series of posts HERE.

2019

Finally this year (2019), we’re super excited to continue to evolve and expand with our Remote Base Builder Program option that allows cyclists that can’t train with us in-house to follow along remotely and build their base following our proven program and with the support and accountability of a group doing the same thing, even if only remotely.

We’ll be posting up the basic concepts and direction of our 2019 Base Builder Program, block by block, on our blog here again.  You can follow along and pick up little details that might help you tweak your own Base Build this winter or even consider jumping in and join our Remote Base Builder Program or choose from one of our Base Builder Training Plans that you can utilize on your own when ever you’re ready to start building your base.

So let’s get to it and look at the training concepts for Sessions:6 Base Builder, Season 15…

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2018/19 Base Builder Trainer Series

Over the last 14 years we have formulated, tweaked, and perfected our off-season Base Builder Trainer Series to make this years 15th Annual Base Builder Trainer Series the most effective off-season programming to date!

Building your Aerobic Base on the bike through the Fall & Winter months is critical to Spring & Summer racing success. Gone is the old-school theory of long, easy miles as the only way to build your aerobic base on the bike. Long easy miles can be effective; however the time commitment and ability to put in those miles with limited daylight hours and less than ideal winter weather, long slow distance is rarely the most effective strategy. By replacing those long easy miles, with shorter, more focused, highly structured workouts mid-week, combined with a longer weekend ride(s) you can maximize your aerobic base building progression in the least amount of time (and workable around just about any family, school, work, and life schedule).

Our 24-week Base Builder Program is built around six 3-week training blocks (with a recovery week between), with each block focusing on a progressively higher intensity energy system:

  • Aerobic Threshold & Skill – HR zone 2: 2-4 hour power
  • Aerobic Strength – HR zone 3: 1-2 hour power
  • Anaerobic Threshold – HR zone 4: 30-60 minute power
  • Vo2 Max – 8-16 minute power
  • Anaerobic Power – 1-4 minute power
  • Peak Power – 0:05-0:30 second power

This progressive build of power through ascending energy systems allows for highly effective adaptation to each energy system and subsequently establishes a strong base of aerobic fitness upon the conclusion of the off-season program. Targeting the specific HR and/or power numbers as structured intervals within each block allows for maximum control of the workload that is designed to increase with the adaptation. Upon completion of the Base Builder Program a rider has trained every energy system in systematic order and now ready to take on their event-specific Race Preparation training program as they head into the Spring & Summer competitive-season.

Get the full run-down of our Base Builder Program.

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