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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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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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2018 Leadville Report & Season Wrap

  • August 15, 2018
  • Blog

The 2018 Leadville Trail 100 is in the books. With that, my 2018 training & racing comes to a close (with the exception of one or two final “fun” local races I may jump into over the next two weeks).

The following recap is as much or more for my own reference for the next time I attempt the LT100, as it is for anyones reading pleasure. It will also serve as the final piece of my ‘2018 training & racing recap series’ (each post listed above).

In my last post I left off with a recap of my final few weeks of training for the LT100 and my intended ‘taper’ into the big day. I was able to execute my taper plan more or less to the letter written. All the final pieces fell into place within the final two weeks. After analyzing my final few Race Prep sessions and a 90-minute high-altitude XC race my final “numbers” for my year long build of fitness looked like this…

BY THE NUMBERS

  • Final Bodyweight = 144 lbs.
  • FTP at 6000 feet elevation = 321w
    • equates to ~ 330-340w at elevations under 2500 feet
    • equates to ~ 270-280w at elevations over 9000 feet
  • w/kg = 4.92 at 6000 ft.
  • Complete Power Power Profile results July HERE

I’m really happy with this improvement from back in November coming off of a long break from serious training and racing for most of 2017. I was hoping to get my bodyweight down a bit closer to 140 lbs. but I think with the improved strength training this year I am just running a little heavier than in my early 30s. I’ll take the extra mass as it has kept me healthy and more powerful as a result.

I’ll check this off a as successful training program and diet commitment for the last 9+ months.

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My Taper & Peak Phase for LT100

  • August 2, 2018
  • Blog

In my last post I wrapped up my 8-week Leadville 100 MTB build and was in the midst of a well earned 10-day recovery block to relax the mind, enjoy the family, and let my body absorb all the hard work from the previous 8 weeks.

Upon returning home from family vacation, I was more than ready to dive back in finish off my 2018 Leadville 100 MTB preparations. With just four weeks left until race day, this broke down into the following:

  • a BIG Volume “Over-Reach” Week
  • 1/2 Recovery + 1/2 Intensity Week (w/ Leadville Stage Race) 
  • Taper Week 
  • Peak Week

Over-Reach Week

Coming off of a nice long recovery block I was fresh (if not a little ‘flat’) and ready get going again. A good solid over-reach week (or two) is essential in creating an exceptional training load from which to recover from as you enter your taper phase. Normally in my training plans, following my 2-week mini-block progressions, the overload week comes as the final two-week block with an emphasis on the final big endurance rides. Intensity is all but eliminated to allow for maximum focus of going long, before entering the final two-week taper block into race day. 

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LT100 Build: First Half…

  • June 12, 2018
  • Blog

After a week off of training & racing in early May, I was refreshed and ready to hit it hard with a late-Spring training block as part of my 2018 Leadville 100 MTB build up. My previous post, LT100 Race Prep Plan, laid out all the details of the complete build-up to the August event following a customized version of our Ultra-Marathon MTB Race Prep Stock Plan.

The last four weeks have been focused purely on training.

Meaning, no racing over the last month until just this last weekend (June 9th) with the GoPro Vail Mountain Games XC race. This nice block of time has allowed me to focus on a re-build of sorts, building up some solid volume on the bike with longer outdoor rides while backing out the intensity in two week mini-blocks of training.

In the off-season, within our 24-Week Base Builder Program, we train in the more commonly found 4-week blocks: with 3 weeks of focused energy system training and 1 week of recovery/easy endurance. In our  Race Prep Phase we condense the training blocks into two-week mini-blocks of focused energy system work combined with increasing endurance volume.

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My LT100 Race Prep Plan

With my first bit of early season racing done & dusted (Epic Rides Whiskey Off-Road & USAC Marathon Nationals), I’ve reached a transition point in my season. With such early early-season targets this year, I basically raced off of my Base Builder Program for my first little peak of my season. After three weeks of tapering, traveling, and racing in late April/early May, upon return home I took a week off of training to recuperate and prepare mentally for my next big block of training and racing that is on the way.

NEXT UP

My “A” race for 2018 is the Leadville 100. Along the way I will race a handful of other events, but the LT100 is priority #1. After my week off last week, I’m ready to dig into a big block of training to build my endurance and race preparation training. You can get the full run down of my Race Prep Programming in a previous post. The LT100 is an Ultra-Marathon distance event so the S:6 Stock Plan would be a 12-week buildout; however I will make some small adjustments around the stock plan to fit my other racing targets, life schedule, and personal preferences. This is perfect example of where our S:6 Custom Training Plans come in handy.

My personal program will look like this:

  • 8 Week Training Block

  • 1.5 Week Recovery/Family Vacation

  • 1.5 Week Final Endurance Build

  • 2 Week Taper

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The S:6 Base Builder Program: Onto Race Prep…

We wrapped up our 2018 off-season Base Builder Program with Block 6 at the end of April.

Our “in-house” athletes that stuck it out for the full six month program experienced some solid gains in off-bike strength and on-bike power, both on the aerobic end and the anaerobic end. In fact, every single rider saw improvements to the tune of 12-36% at estimated FTP, with a “class average” of 23%. Boom!

You can read the full the run down of our annual off-season Base Builder program by clicking the series of links above. With Spring here and race season is in full effect, what do we do next? With your solid strength and aerobic base established, it’s time to get more race specific and dial your training in with in-season Race Prep training.

 

RACE PREP TRAINING

Through our Base Builder Program we build fitness up. We start at the low end of the energy system chain focused on low-intensity aerobic training combined with technique work on the bike, and the early (lighter) form-focused resistance training in the gym. From here we build our base through gradual progression of intensity through increasing intensity with each successively higher energy system, and gradual increase in resistance training loads.

  1. Aerobic Endurance/Technique, “all day” power (4+ hours)

  2. Aerobic Threshold (AeT), “2 hour” power

  3. Anaerobic Threshold, 32:00-64:00 power

  4. Vo2 Max, 8:00-16:00 power

  5. Anaerobic Power, 1:00-4:00 power

  6. Peak Power, 0:05-0:30 power

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6 Week Nutrition Program

  • April 5, 2018
  • Blog

Sessions:6 Sport Performance has partnered with Steve Acuna, nutrition & endurance coach with Do Athletic Shit, to present a 6 week Nutrition Workshop to help you achieve nutrition success.

Eat to Perform

You may already be training to maximize your performance, but are you eating to maximize your performance?


REGISTER NOW:



Workshop Overview:

Meetings are on Sundays from 4:00-5:30pm at Sessions:6 Sport Performance. Each week we will go over a new nutrition topic that will build on the past week. Each session we will go over individual successes and failures and address how to overcome the problems we have encountered. We will cover a new educational topic tailored to meet the needs of the group. Homework will be assigned each week, and coaches will be holding you accountable for action. Our goal with the workshop is to give you the tools to make smart nutrition choices and change individual behaviours that impact how our bodies look, feel and perform.

Week 1: Introduction to the program overview, awareness of what we are eating, counting calories versus not counting calories

Week 2: Adequate Protein, Carbohydrates, Fat and Hydration and Why this matters

Week 3: Food timing and Blood Sugar Regulation’s role in body composition

Week 4: What to eat; How to structure your plate

Week 5: Gut Health: How the 2nd brain impacts our bodies

Week 6: Fueling better for workouts and recovery + Supplements: pros and cons

Join us for this six week program to kick start your efforts towards improved health & fitness for the season ahead!!

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