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2019 Winter Park XC Nationals Plan

Just released for your 2019 cross-country mountain bike season, WE have a 12-week Race Prep Plan specifically but for the 2019 Epic Singletrack Series in Winter Park, Colorado AND the 2019 USAC XC National Championship, also in Winter Park for 2019!!

The Epic Singletrack Series is a classic Colorado XC racing series that’s a favorite of many, and now with the addition of XC Nationals there is no reason to race anywhere else this summer.

The program follows a two-week cycle of training, racing, and recovery beginning in June and ending in late August. Following the plan athletes will perform weekly strength training sessions, interval sessions, endurance sessions, and recovery to have them building fitness up to and peaking for the late July National Championship event; and then maintaining that peak through the final two Epic Singletrack Series events.

VIEW FULL PLAN DETAILS HERE

As a reader of the Waite Endurance/Sessions:6 blog, we’re offering you a 30% discount on the 2019 Winter Park Nationals Plan.

Enter code at checkout: NATS30

 

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W.T.F. (Win Through Food)

  • March 8, 2019
  • Blog

Avocado Toast, Sweet Potatoes & Black Bean Bowl, and Noodles w/ Broth & Broccoli

With 20 years of professional level training & racing under his belt, combined with a love of good food (that includes culinary schooling), Coach Cody is sharing some of his favorite recipes and food choices with our followers.

The goal with our W.T.F. Series (Win Through Food) is to provide meal ideas to our athletes which they can incorporate into their own lives. The primary requirements of each meal is that is easy (minimal skill/equipment required), quick (minimal time required) & nutritious (packed full of healthful nutrients). Meals that both fuel performance & contribute to a healthy body composition.

Our motto regarding food is to consume mostly plants, avoid packaged & highly processed food, exclude nothing (unless you have an allergy), and eat until you’re satisfied, not full.

Avocado Toast w/ Eggs & Greens

Smearing a ripe avocado across toasted bread has become a very hip thing recently. Guess what, it’s not hard to do yourself and adding some additional components to it such as eggs & greens can make it an even more nutrient dense meal.

This is a go-to weekly breakfast at our house, particularly on “strength days” where we may not ride our bikes, but rather hit the gym. The lower carb, higher fat & protein make this a great option.

Toast some good whole-grain bread: the more ‘substantial’ the better (the kind w/ nuts & seeds, and the loaf feels heavy in your hand), as it will be the base on which you spread and pile the tasty ingredients:

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Race Prep Plans

  • March 6, 2019
  • Blog

With Spring around the corner, most athletes are putting the final touches on their off-season Base Builder training. Following one of our Base Builder Programs, athletes have gone through an extensive strength building program in the gym combined with a progression through the six primary aerobic energy systems we utilize on the bike, from lowest intensity to highest intensity:

  1. Aerobic (all day power)
  2. Aerobic Threshold (2-4 hour power)
  3. Anaerobic Threshold (32-64 minute power)
  4. Vo2 Max (8-16 minute power)
  5. Anaerobic Power (1-4 minute power)
  6. Peak Power (5-20 second power)

Depending on when they got started with their Base Builder training and how much time available for building Base, athletes went through a 12, 18 or 24 week progression; in 2, 3 or 4 week blocks dedicated to each energy system mentioned above. Regardless of your exact Base building protocol you may have followed, as you come to the end of your Base phase you may be asking yourself this question:

With my Base now built and general cycling fitness established, what comes next?

Race Preparation Training

Where Base Building is general fitness development; Race Preparation is specific fitness development for your A-priority event(s) of the year.

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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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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.

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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 

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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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