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Episode 12: Our Testing Protocol & Base Builder Week 8

  • October 12, 2019
  • Blog

With the structured training season right around the corner, it’s almost time for testing on the bike to set benchmarks for the new season ahead. At Sessions:6 we’ve created a more evolved testing protocol for our athletes than the typical “20 minute time trial” for best power. Instead we look at both ends of the energy system spectrum with a sub-maximal aerobic test & two short maximal power test intervals. With these three data points we can track aerobic vs. anaerobic capability and calculate a riders Fatigue Rate to determine training ranges (power & HR zones) that correspond to the energy systems we train.

Get the “how-to” and insights on our testing protocol to be prepared for the upcoming test on our Remote Base Builder Training Program. With a more evolved and in-depth testing method you gain deeper insights into your own fitness and maximize your training efforts. Good Luck!

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

We’re starting Block 2* on October 28th and you can join us now to get your base building on track!

* We’ve taken $100 off the registration fee to pro-rate your block 2-4 entry point.

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

Episode 11: Time of Year for New Gear! & Base Builder Week 7

We’re on location this week at The Bikery at the Brewery… a great new bike shop located on the Breckenridge Brewery property in Littleton, Colorado. Our guest is co-owner, Justin Mattison, ex-DH racer turned bike-fit specialist and bicycle know-how guru; so naturally… we talk bikes.

Fall is the best time of year to maintain & upgrade your current bike, or consider selling and buying a new machine for your next season. We discuss both options to help you decide. Making those additions & changes now go a long way to relieving stress and the possibility of failures down the road when you’re focus is on training and racing. We also talk about some of the new technology we’re most excited about for 2020, as well as the importance of a good bike fit.

We even learned a killer new (to us at least) “chain rotation strategy” from Justin to keep your bike running better for longer! Also take Kathy’s advice and think: new year, new chamois, as “no one wants to see your butt crack!”

We wrap up the show as always with a peek into week number 7 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Keep reading to learn how you can get on board and start building your base!

Thank you to Justin and the Bikery (thebikery.beer) for inviting us to the shop and sharing good conversation. If you’re in the Denver area looking to upgrade your ride, or thinking of getting a sweet new SCOTT bike for 2020, these are your guys!

Have bike or bike-fit questions for Justin? Send him an email and he’ll get you sorted: justin@thebikery.beer

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

You can join in with us at any time between September and January to get your base training on track! 

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

Episode 10: Getting Ready for Trainer Season & Base Builder Week 6

This week we cover all the necessities for setting up your ‘pain cave’ for the coming Trainer Season.

Fall has arrived in the northern hemisphere and that means for many that trainer time is around the corner. Don’t wait until last minute to get your gear sorted; instead optimize your pain cave now in order to maximize your performance later. Everything from Smart vs. Dumb trainers, software, hardware, and even what side of the towel to blow your nose on!

We wrap up the show, as always, with a look into week number 6 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Read on to learn how you can get on board and start building your base!

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

You can join in with us at any time between September and January to get your base training on track! 

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

Episode 9: Nutrition Periodization & Base Builder Week 5

In this week’s episode we talk travel and working your training around work travel; trainer sessions and why they are so beneficial (even if your climate doesn’t ‘require’ it); and the concept of Nutrition Periodization for endurance sport performance.

You likely periodize your training (think: base, build, peak)… you should also consider periodizing your diet to follow suit to reach peak performance. We touch on what is periodization, the what & how to periodize your nutrition around your training, and benefits that include improved fueling & recovery for increased performance as well as improved body composition.

Now is the time of the year (Fall) to get your diet & nutrition on track with your training so you can make the performance gains you’ve been seeking… Let’s talk Nutrition Periodization!

We wrap up the show, as always, with a look into week number 5 of our Base Builder Training Program. Haven’t joined us yet and gotten your base training efforts on track for 2020? What are you waiting for?! Read on to learn how you can get on board and start building your base!

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

You can join in with us at any time between September and January to get your base training on track! 

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

Nutrition Periodization

Nutrition Periodization for Endurance Performance

  • September 20, 2019
  • Blog

As your physiological training demands change with your training objectives, your nutritional demands change as well. The basic principle of Nutrition Periodization is simply that: changing your dietary consumption to match that of your training efforts. Periodizing your diet can be achieved on two levels. The first is the larger training block level of macro-cycles. The second is the smaller weekly level of day-to-day training in micro-cycles. The goal of periodizing your nutrition is to improve your cycling training program in two primary ways:

  1. Better Fueling for Improved Performance (increasing fitness)
  2. Maximizing the Quality of your Nutrition (improving health & body composition)

Proper fueling will allow an athlete to maximize their training efforts and adaptations making their training more effective. Similarly, maximizing the quality of your nutrition will enhance an athlete’s recovery from training. More effective training and enhanced recovery leads to improved body composition and increased fitness. Achieving a lean body composition is critical for maximizing performance in an endurance sport such as cycling. In fact, for many riders carrying an extra 10 pounds or more, it can be the single biggest performance booster there is! Periodizing your diet around your training program can be a big help in working towards your body composition and fitness goals.

Read More

Episode 8: Season Review & Base Builder Week 4

It’s the end of the 2019 training & racing season (for most riders, except cyclocross), and it’s time for reflection! This week we discuss the importance of a Season Review. We sit down and run through some topics you might think about in terms of “what went well” and “what didn’t go so well” for you within your last season’s training & racing efforts, with the intention of helping you take improved action for next year. Reflect upon 2019 to make 2020 even better!

Then prior to running through the details of Week 4 of our Base Builder Program , we dig into our own 2019 seasons, following the same thought process to share a bit about what we felt went well, not so well, and how we can improve our own performance next year.

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

You can join in with us at any time between September and January to get your base training on track! 

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

Episode 7: How to Best Use Training Peaks & Week 3 Base Builder

This week we dig in to the basic understandings of using your Training Peaks as a training calendar & log, and the important of TSS within our Base Builder Program. It’s important to be collecting your data correctly now so you have data to work with in the coming months to plan your season and get more “geeky” with it in future episodes.

Before that we touch on the start of cyclocross season and answer some listener & Remote Base Builder member questions regarding Low HR Training and including cross-training (like running & skiing) in your program. As always we wrap up the show with the training details of week 3 of our 2020 Base Builder Program.

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season.

You can join in with us at any time between September and January to get your base training on track! 

Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

Episode 6: Low HR Aerobic Training & Base Builder 2020: Week 2

In this week’s episode we begin with some praises for the NICA high school mountain bike league as they begin their fall season of racing here in Colorado and other states around the country (and give kudos to our WE Devo riders that are experiencing the gains they’ve made from their 2019 training efforts!).

Then we discuss the BIG benefits that come from riding slowly at low heart rates (HR) this time of year to establish your aerobic foundation to begin your base build. We wrap things up by digging into the details of Week #2 of our 2020 Base Builder Program, discussing how to modify our program to your preferences including training frequency, daily durations, overall volume and including CX if desired.

Other notes include:

  • LABOR DAY SALE!  all Base Builder Stock Training Plans 25% off via Training Peaks. Use code BASEBUILDER25 at checkout (view plan options HERE).
  • Joining our 2020 Base Builder Programs (Remote or In-House) can be done at any point now through the end of the year. If you’re not ready just yet, join us when you are and we’ll get you up to speed and your base training on track!  (register for the Remote program HERE)

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Join us for our 15th Annual Base Builder Program to build your best base for your 2020 cycling/triathlon season. Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 5: Post-Season Transitions & Intro to Strength

In this episode we discuss the importance of taking a break from the bike between ‘seasons’, and the benefits of strength training for the endurance athlete. We also dig into the details of our Base Builder Strength Program and getting started building your strength base.

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Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us Remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 4: Our 2020 Base Builder Program Overview

In this episode we begin by giving kudos to a handful of our S:6 athletes that participated in the 2019 Leadville 100 MTB race before providing a ‘10,000 foot’ view of our 15th Annual Base Builder Program that kicks off next week.

We cover the broad concepts of our base training philosophy from the “on-bike” aerobic training, the “off-bike” strength training, how to incorporate a CX season into the base training phase, and the general overview of our highly successful progressive Base Builder programming that has helped hundreds of riders over the last 14 years prepare for their next competitive spring/summer season of events.

Along with our locally popular (Denver) ‘in-house’ version of our Base Builder program, we are excited to expand our Remote Base Builder program that allows riders from anywhere to train right along with us. Consider joining us for this years program and try it for yourself!

Learn More & Register: https://endurance.sessions6.com/remote-base-builder-program/

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Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

 

Episode 3: Our Six Components of Performance (part 2 of 2)

As preparation for the launch of our 15th annual Base Builder Training Program, Episodes 2 & 3 provide insights into our training philosophy and explain our Six Components of Performance (where the “6” in Sessions:6 comes from)…

Part 2 of this two-part episode picks up where Episode 2 left off, covering the “off-bike” or “in between training sessions” components of performance 4, 5 & 6: Diet & Nutrition, Stress Management, and Mental Fitness.

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Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us Remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 2: Our Six Components of Performance (part 1 of 2)

As preparation for the launch of our 15th annual Base Builder Training Program, Episodes 2 & 3 provide insights into our training philosophy and explain our Six Components of Performance (where the “6” in Sessions:6 comes from)…

Part one of this two-part episode focuses in-depth on components 1, 2, & 3: the “on-bike” or “physical training” components of Aerobic Conditioning, Muscular Strength, and Skill Proficiency; why they are important and how we approach each of them in our programming to provide insight into our training philosophy.

Episode 3 will pick up where Episode 2 leaves off, covering the “off-bike” or “in between training sessions” components of performance 4, 5 & 6: Diet & Nutrition, Stress Management, and Mental Fitness.

Join us for our 15th Annual Base Builder Program, beginning August 26th, 2019. Listening to this weekly podcast will provide valuable insights into each week’s training objectives and workout details to help you better follow our Base Builder Program and maximize your training gains. Even without following our program, you can listen in each week to learn concepts you can apply to your own training program for improved results.

Do you live in Denver and want to train with us? You can join us in-house at Sessions:6 in Lakewood. There are only a few spots remaining for 2019/2020! Go to: https://endurance.sessions6.com/complete-base-builder-program/ to register.

Do you live outside of Denver? Join us Remotely from wherever you are with our 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. Learn More & Register at: https://endurance.sessions6.com/remote-base-builder-program/

We also have Base Builder Strength and/or Base Builder Cycling Training Plans available via Training Peaks here: https://endurance.sessions6.com/stock-training-plans/base-builder-plans/

To have your training related questions answered or communicate with others following our programming, visit our Forum on our website: https://endurance.sessions6.com/forums/

To have your questions answered “LIVE” on our podcast, email either Coach Cody at cody@sessioins6.com or Coach Kathy at kathy@sessions6.com

Lastly, you can follow us on Instagram at the following accounts:

  • @sessions6endurance
  • @codywaite
  • @kathywaite

Episode 1: Who’s Behind Waite Endurance?

In episode 1, Cody & Kathy provide a bit of their own history on how they got involved in endurance sport, some of their coaching backgrounds, and a bit on the intention of the Sessions:6, powered by Waite Endurance podcast.

The intended listeners are the athletes following their 14-year proven “Base Builder” training program, but they also hope to be able to share training concepts & insights that any cyclist or triathlete can put to use in their own training journey.

15th Annual Base Builder Coming Up!

We’re celebrating our 15th Anniversary season of our annual Base Builder Trainer Series!

It’s hard to believe we’ve been doing this for so long. Coach Cody started this concept back in January 2005 with a single 12-week Tuesday/Thursday 6pm trainer class at a friend’s training studio in the “Golden Triangle” of Denver. Back then you brought your own trainer with you! We bounced around here and there every couple of years to a studio off Broadway for a few, to Wheat Ridge Cyclery for a couple years, to the Lakewood Rec Centers a couple years, then to the old “All Pro CrossFit” in Lakewood, and finally to its new home at Sessions:6 in 2016. We’ve evolved over the years to include power-based smart trainers, testing, multiple class times, longer enhanced durations of programming, and (what sets us apart from all the rest) the cycling-specific strength training component!
Many folks have joined us for two, three, four years or more of the training program since we began.

Thank you for the support over the years.

Well… we’re back again for another season of Base Building coming up before the end of summer… yes you read that right, getting started before the end of summer! We’re always striving to improve the program year-to-year and due to popular demand, we’re getting back to “Base Builder 15.0″ earlier than ever… but definitely in a new & improved way.
Also for those that can’t join us in-house for our coached Base Builder Programming, you can join us remotely via our Remote Base Builder Program. We’ve offered this format for a couple years now with great success and positive results. This year we’re improving the the Remote Program with weekly audio recordings that discuss the specifics of the program in more detail; as if you were “in-house” alongside our coaches!

GO TO:

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Race Prep ‘Peaking’ Sessions

  • July 19, 2019
  • Blog

Your Base has been built, you put in the quality Race Prep training, and now you’re a couple weeks out from your A-Race…

Finding Form

The final weeks heading into an A-Race can be the most difficult time of the training season for many athletes. At this point in the season, with two weeks to go, the training is done; “the hay is in the barn,” as is said. You worked hard for many weeks, if not months, to build fitness and prepare for a peak performance. Your last few weeks of training may have been among your hardest and/or highest volume depending on your target event demands. Regardless, you should be very fit, and likely quite fatigued from the quality work.

With your fitness at or near its highest point of the season, it is now time to recover and freshen up for a peak performance. With high fitness comes high fatigue (as both come from consistent training). While you can still race well with high fitness and accumulated fatigue, you will almost certainly race even better (ie. “peak performance”) if you can shed that fatigue and replace it with freshness; all while minimizing the loss of fitness… AKA: the taper and/or “finding form.”

Within that statement above is the tricky part of finding form and tapering: in order to gain fitness you must accumulate fatigue (meaning you may be very fit, but also a bit tired or lacking freshness). In order to gain freshness you must lose (some) fitness. It’s a balance and one that can be a difficult task to achieve to perfection. You must train hard to get fit – as you train hard you get tired – to perform your best you must train less (for a short bit) to regain freshness and achieve a peak performance. Sounds easy, right?

Lower the Volume…

There are many schools of thought and variables to consider regarding the taper process. Rather than go through all the options, I’ll choose to explain the most agreed upon strategy and share some details on exactly how we prescribe things at Waite Endurance. 

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In-Season Strength Maintenance

  • June 17, 2019
  • Blog

Strength Training, that is training with weights in the gym (or at home), has become more widely accepted in the endurance sport world over the last 5+ years. There are still some hold-outs on the subject of the benefits of Strength Training for endurance athletes, but most athletes and coaches will agree there are valuable benefits to be gained from lifting heavy weights within an endurance sport training program. The intent of this article is not to spew out the benefits of Strength Training (you can read a previous post that covers all those points); rather my intent with this article is to point out the value of YEAR-ROUND strength training and, more specifically, focus on lifting weights within your competitive racing season.

If you’ve gotten this far, I’m going to assume you’re on board with Strength Training (ie. lifting heavy weights for performance gains), at least as part of your off-season training program. The majority of endurance athletes do some form of strength training in their off-season as part of their preparation for their next race season. Then what seems to be very common is many athletes cease their Strength Training program once their more competitive race season begins. The reasons I hear for dropping the strength training modality are often:

  • Wanting to spend more time on their primary sport (“get more miles in”)
  • Lifting weights makes them slow (“legs too sore/tired”)
  • Don’t want to gain weight (“too much muscle”)
  • Getting bored with the strength training (“same old routine”)

I’m here to encourage you to not stop your Strength Training once your race season begins. In fact if you do stop, I can tell you you’re leaving performance gains on the table!

You may be thinking, “Whoa! Hold up. You want me to lift weights during my race season?!”

Yes I do! And here’s why…

When you Strength Train for 2, 3 or even 4 months of your off-season, you spend the first few weeks working through the soreness of training the muscles and then you begin to make some gains in actual strength of movement. These improvements to your health & performance as an athlete include:

  • Increased muscle fiber recruitment (use more of the muscles you have)
  • Increase top-end power (raise the ceiling of your power curve)
  • Increased anabolic hormone production (balance the catabolic nature of endurance training)
  • Improve range of motion/activation (offset imbalances)
  • Improve the overall “durability” of your body
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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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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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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: Second Half…

  • July 12, 2018
  • Blog

As described in a previous post, my early summer training program consisted of an 8-week Race Prep build designed around a peak in early August for the Leadville 100 MTB. The first 4-weeks were designed around twice weekly high-intesity interval training combined with progressively building endurance rides. The last 4-weeks were focused around improving sustainable power through weekly Anaerobic Threshold intervals and races.

After a 5 week period without any racing, training was focused, fitness was on the rise, and the hunger for competition was strong.

MY ‘SECOND HALF’ RACE PREP BLOCK

The basic weekly structure consisted of the following:

  • Monday – Strength Maintenance Gym Session
    • 45 Minutes: Movement Prep, Core Sets, Push/Pull Sets, Squat & Deadlift Sets (main: 3×3 @ 70% 1RM), Power Sets, Mobility Sets
  • Tuesday – Anaerobic Threshold Intervals
    • 90 minutes: 4-6x 8:00 hill reps at 32:00 power (330w)
  • Wednesday – Endurance Rides
    • 6-7 hours, 8-10k climb
  • Thursday – Recovery Spin
    • 45 Minutes: very, very slowly
  • Friday – Race Openers
    • 60 Minutes: w/ 4:00 @ 32:00 Power, 2:00 @ 16:00 Power, 1:00 @ 8:00 Power, 0:30 @ 4:00 Power, 0:15 @ 2:00, 0:08 @ 1:00 Power (4:00 easy recoveries)
  • Saturday – Race Day
    • 2-4 Hours, Go Hard!
  • Sunday – Recovery Spin
    • 90 Minutes: very slowly + coffee & pastry

This was the plan for four straight weeks. Racing started a little slowly, as expected being away for 5 weeks, and each week managed to get a little faster as I found my rhythm…

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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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Cody’s 2018 Base Build: Block 6 Recap

I made it (along w/ 40 other athletes I’m training in our 2018 S:6 Base Build Program)! 

The sixth and final block of my off-season Base Build has been completed. 24 weeks of progressive building of fitness over the off-season has brought my Base fitness to a solid platform for my 2018 season. Now it’s time to race! Of which, I’ve already done with the Epic Rides Whiskey Off-Road event last weekend (full recap here). 

You can get the full explanation of Block 6 (and others) in previous posts. The gist is that we bring the energy system chain to a peak, with our heaviest weight lifting attempts and peak-power “sprinting” intervals on the bike. The concept with our Base Build Program is to start on the low-end of the energy system spectrum with basic aerobic & skill development. From here, each block takes the athlete through progressively higher energy systems as fitness builds: Aerobic Threshold, Anaerobic Threshold, Vo2 Max, Anaerobic Power, and finally Peak Power. Along the way we build off-bike strength & power in the gym, and endurance with longer outdoor rides within the week. Read about it all here.

GYM SESSIONS

After the first strength peak in Block 3, in Block 4 we reduced the weight lifting volume (number reps) significantly to allow for more stability and plyometric work. A second low-volume strength build was included in the routine and I was pleased to continue to make strength gains despite the slight change of focus.  

I was able to increase both my max Squat & Deadlift by about 10% over January maxes. Reaching 200 lbs. (from 185) and 225 lbs. (from 205), respectively. These both matched my previous all-time PRs in the lifts from 2015. Pretty stoked. Also eager to maintain this strength through the race season, so I can continue to improve my strength in 2019. Overall, I’m feeling strong & healthy going into my racing season. 

STRUCTURED RIDES

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2018 Whiskey 50 Off-Road Report

Sunday I finally got a chance to race stop #1 of the Epic Rides Off Road Series: Whiskey 50, in Prescott, AZ. This is a race I’ve wanted to do for many years now, and this year was finally the year. I’ve heard great things about the Epic Rides Off Road Series of events and it did not disappoint. Awesome venue, great course, well run and well attended. This is the first MTB race I’ve been to in a long time that felt a little like MTB racing did back in the late-nineties (when I was getting started): the vendors, the teams, and the vibe were all really great. It felt like a big-time event… well I guess because it is a big time event!

I highly recommend this event in Prescott to anyone that love long, hard, climbing mountain biking that puts a demand on both fitness & skill.

This was my first big test of fitness for 2018. See where I’m at coming out of my off-season Base Builder training program and where I need to improve. I also picked this event as a “tune-up” race one week prior to my first A-Race of the year: Masters 40+ Marathon National Championships in Arkansas.

With a big (for MTB) prize purse being offered, the Professional field was not only huge, 90+ men/40+ women, it was stacked!

We’re talking nearly all of the best XC/Marathon racers in North America and a few from overseas as well. Olympians, World Champions, National Champions (past & present), and World Cup level racers. Plus many younger up-and-coming racers wanting a chance at hanging with the top dogs if only on the opening climb. This made the race exciting, gave it great vibe, and made you feel part of something for sure. I’d venture a guess saying that this may well be the most competitively attended event of the entire North American season.

With that said, my main goal was to race a good solid effort and not worry so much about actually “racing” (i.e.. placing). This will likely be my last real professional race of this caliber, so to enjoy the experience and give a good early season effort was the plan. I also had to hold back just a few percent for next weekends higher priority goal event. Holding back just 2-3% makes a big difference in recovery time following the race, and only a small handful of minutes lost within the race.

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2018 Teen Sport Conditioning Summer Program

  • April 12, 2018
  • Blog

Our 3rd Annual Teen Sport Conditioning Program is returning for 2018!

Once again Sessions:6 Sport Performance is offering a sport conditioning program designed especially for teens. The program is designed to help prepare your teen athlete for their Fall sport in a safe, fun and positive environment. The program will include strength training, plyometrics, core conditioning and mobility.

Our 2-month Teen Program is designed to keep your teenage athlete(s) active throughout the summer months with cross-training and skill development that will enhance their sport specific conditioning prior to their Fall and Winter school sport seasons. Each coach-led class includes a proper warm-up, instruction, evaluation of skill level, and cool-down to maximize effectiveness and safety. Individual training sessions will vary the focus between aerobic conditioning, strength work, skill development, speed & power training, and flexibility to keep things fun, fresh and exciting for the participants.

8 Weeks, 2x a Week, 16 Sessions:

  • When: June 5th-July 26th
  • Days: Tuesdays & Thursdays
  • Times: 10:15am OR 11:15am
  • Cost: $220
  • Includes a custom S:6 T-shirt!

Discounts:

  • $20 off first teenager if signed up before May!
  • Only $170 for second teenager (sibling)
  • Only $120 for third teenager (sibling)
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Cody’s 2018 Base Build: Block 5 Recap

  • April 5, 2018
  • Blog

The month of March was Block 5 of my 6-block Base Builder training. This consisted of continued strength & stability training along with progressions in plyometric/power development off the bike in the gym, training the Anaerobic Power energy system in the S:6 Wahoo Kickr Trainer Studio, and extending my 1-2x weekly endurance rides outside. Fitness is continuing to build and with just about 4 weeks now remaining until my 2018 race season kicks off in earnest, I’m feeling great and ready for Spring!

Read the full run-down of Block 5 programming HERE

Strength Training

I’m getting stronger for sure. I’ve been maintaining the squat & deadlift focus for the “strength sets”, similar to the first 12 weeks of training, but now with fewer overall reps while achieving more of those reps at the higher loads. What was once heavy is becoming more repeatable as the heavier loads are requiring less effort as more of my muscle fibers get in on the action.

The goal with resistance training for endurance athletes is not to gain moremuscle, but rather train muscles we have to do more work!

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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!!

The S:6 Base Builder Program: Block 6

  • March 29, 2018
  • Blog

Five down and one to go!

Our off-season is nearing its end and the competitive season is right around the corner. It’s time to put the finishing touches on our off-season Base Builder Program with our 6th and final block of training. To recap, our in-house group training program began back in November working from the low-intensity end of the energy system spectrum with pedaling skill work and aerobic intervals; then progressing through progressively higher intensity energy systems in monthly blocks: Aerobic Threshold (2-4 hour power), Anaerobic Threshold (32-64:00 power), Vo2 Max (8-16:00 power), and Anaerobic Power (1-4:00 power). The 6th and final block of our Base Build Program is the highest intensity (on-bike) energy system: Peak Power.

Peak Power is your top-end sprint power… Everything you’ve got of 4-8 seconds!

With the racing season approaching we plan to reach top-end intensity to finish off our off-season Base Build Program. This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Upon completion of our Base Build we’re ready for our competitive season of specialized training and racing. At this point we can then begin to back out the intensity while adding in more endurance training to meet our target race fitness goals.

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2018 Cactus Cup Fat Tire 40 Report

  • March 13, 2018
  • Blog

It’s officially the “Pre-Season” and time to start thinking about racing!

I decided to start my 2018 race season off a little earlier than the last several with the Cactus Cup Fat Tire 40 XC race outside of Scottsdale this last weekend. I picked this race primarily for its early spot on the calendar, while in need of a couple of races before my first “A-Race” in early May (full race schedule HERE). With the additional appeal of warm weather, and expectedly fierce competition from local Arizona and nearby California racers that are already near top race form, I figured it would be a good challenging race to kick things off with for the new year.

The following is a quick “Race Report” for those interested, and hopefully more informative “Takeaways” or lessons learned (or remembered) from my racing experience that perhaps you can apply to your own upcoming racing endeavors…

THE RACE

The longish, 42 mile race was held on most of the trails within the McDowell Mountain Regional Park outside of Scottsdale. This trail system is made up of super fast, flowy, mostly smooth trails; sprinkled with some surprisingly rocky sections to keep it honest. Not much elevation gain or loss, but rather long “false flats” and roller coaster terrain, with the occasional 1-2 minute long power-climb.

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Cody’s 2018 Base Build: Block 4 Recap

  • March 8, 2018
  • Blog

I wrapped up Block 4 of my off-season Base Builder Program last week. I am super pleased with how my fitness is improving. Block 4 consisted of Vo2 Max intervals, which in my opinion pack the biggest punch of fitness improvement. They are hard, and you have to stay on top of your recovery and fueling through this key block of training. Read about Block 4 details HERE.

If you can keep up and make it through these workouts in Block 4, fitness will take a big leap. Guaranteed!

Strength Training

This brought a return to lighter weights after peaking in the third block. The goal is to take a step back with new training loads in-hand from the peak in block, and perform a second, slightly less intense rebuild of strength. Along with the re-progression of strength, more stability movements were introduced with single-leg, dynamic movements. Also progressing was plyometric movements. Over block 4 we progressively challenged ourselves with higher and higher box jumps, along with challenging varieties of floor jumps for max explosive power production. Pretty fun stuff. Feels more like play time, but it leaves a mark in soreness in the beginning.

Aerobic Training

As mentioned previously, Vo2 Max intervals were the focal point of Block 4. Powers targeted were the 8:00-16:00 max power levels, broken into 2:00 & 4:00 intervals.

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The S:6 Base Builder Program: Block 5

  • March 4, 2018
  • Blog

Spring is on the horizon and we’re 2/3 complete with our Off-Season Base Build Program with the final 1/3 coming up! I’m not going to lie, the last 8 weeks have been challenging for our 45 in-house athletes training with us Monday-Thursdsay each week. The middle third of our program is perhaps the most challenging on the bike with Anaerobic Threshold intervals (block 3) and even more so the Vo2 Max intervals twice weekly (block 4). Combine that with continued resistance training on Mondays and Wednesdays and you can see how the training load is reaching a peak. See exactly how we structured our Vo2 Max intervals on the bike in our previous post in this series: Block 4.

This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Our upcoming Block 5 makes up weeks 17-20 in the 24-weeks of our Base Build Program. You can read more about each previous block from links at top.

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Cody’s 2018 Base Build: Block 3 Recap

  • February 5, 2018
  • Blog

#fitnessiscoming

I’m beginning to feel pretty fit, and becoming very eager for the coming racing season. My first event is about six weeks away with the Cactus Cup Mountain Bike Stage Race, in Scottsdale, Arizona. In between now and then, I plan to make continued improvements in fitness, primary through increasing intensity on the bike and in the gym. But before I get to that, let me report on what I’ve accomplished over the last 4 week block of training in my S:6 Off-Season Base Builder Program: Block 3.

STRENGTH

Block 3 brought twelve weeks of a steady strength progression to a peak. If you recall from my Block 1 Recap, I was overly optimistic in my strength capabilities to start off 2018. I had to back things way down from my 2015 PRs to start training this year. I adjusted things down from 200 lbs. in the Back Squat and 220 lbs. in the Deadlift to 160 and 180 pounds respectively. These were the numbers I would use to base my loading through my first 12-week strength build. I felt these were very conservative and achievable, without applying too much stress and possibly disappointing, or worse, injuring, myself along the process.

I was very pleased with my progression in strength over the last 3 week block of heavier lifting. My strength came back more than I initially anticipated based off of the first few weeks of training back in November.

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The S:6 Base Builder Program: Block 4

  • February 3, 2018
  • Blog

It’s February and we’re now halfway through our Off-Season Base Build Program. Our local, in-house program of 45 Denver-based athletes are now beginning to feel the fitness gains! We’ve met 4 days a week, most weeks, for the last 12 weeks for indoor gym sessions, trainer sessions, and testing. A solid base of aerobic and strength training has been established in the first half of the program. We’re now prepared to build off the basic fitness and add some appropriate amounts of higher intensity work in the form of faster more powerful movements in the gym (plyometrics) as well as shorter and more powerful intervals on the bike in the sound half of the program.

This very same 24-week program is available as a downloadable training plan on Training Peaks ( 24-week Base Build Training Plan ). We also have a more condensed 12-week Base Build Training Plan available to those that prefer a shorter, faster build of early season base fitness. Both versions allow you to follow my programming on your own where ever you live!

Block 4 makes up weeks 13-16 in the 24-weeks of our Base Build Program. You can read more about previous blocks from links at top.

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The S:6 Base Builder Program: Block 3

  • January 15, 2018
  • Blog

Happy New Year! January brings block 3 of our Off-Season Base Build Program with our local in-house athletes in Denver. We meet 4 days a week, most weeks, for 6 months for indoor gym sessions, trainer sessions, and testing. Weekends are for getting outside on your own and going longer to build endurance. We also offer the very same program as a 24-week Base Build Training Plan, as well as a more condensed 12-week Base Build Training Plan, to follow on your own where ever you live.

Upon conclusion of Block 2 we took a little recovery time through the New Year holiday window and returned on January 2nd for our second of 4 testing sessions within our 6-month program. Our first test was at the end of October right before we kicked off official training; test two was 8 weeks later right after the new year, tests 3 and 4 will follow in 8-week cycles at the 2/3 point of the program and conclusion of the program. We prefer testing every 8-weeks as this provides enough time for fitness to evolve and provides a carrot of sorts to keep your training consistent so you make the improvements you’re looking for.

With test results in-hand we can check progress, reset training zones, keep motivation high, and get ready for further improvements over the next blocks of training.

Block 3 builds upon Blocks 1 & 2 with continued progressions in the gym and on the bike.

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Cody’s 2018 Base Build: Block 2 Recap

  • January 8, 2018
  • Blog

The second block of my off-season Base Build consumed the month of December. As we all know, the window of time between Thanksgiving and New Years is always a challenge. End of year business deadlines, family time, social activities, training time, and weather are all pieces in the “Life Puzzle” that must be assembled in this month of the year. I’m pleased to report that most of my pieces were large and few in numbers, so my puzzle went together with relative ease and success.

On the training front, I’m continuing to make some solid progress and I’m loving every minute of it.

Strength Training

As mentioned before, in my Block 1 Recap, Strength Training is going to be large part of my annual training program throughout my entire season. I’m turning 40 this year and I can really feel the effects of not strength training compared to the overall health and “feeling good” that comes with strength training. I don’t have any evidence to back it up, but I truly believe there are positive chemical/hormonal effects in the body when you lift heavy weights. I feel this is particularly valuable to take advantage of as we age. Kind of an “anti-aging” type thing: keep the muscles and hormones firing on all cylinders and we resist the degradation and slow the effects of getting older.

Use It or Lose It!

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The S:6 Base Builder Program: Block 2

  • December 14, 2017
  • Blog

It’s December now and we’re digging into our second of six blocks that make up our Off-Season Base Build Program with our local in-house athletes in Denver. We meet 4 days a week, most weeks, for 6 months for indoor gym and trainer sessions. Weekends are for getting outside on your own and going longer to build endurance. We also offer the very same program as a 24-week Base Build Training Plan, as well as a more condensed 12-week Base Build Training Plan, to follow on your own where ever you live.

Hopefully a routine has been established in the first month of training, and you’re beginning to feel some level of fitness returning after your end of last season break. You can get the full rundown in the first post of the Series: Off-Season Base Training: Primer, and get caught up through previous posts in the Series Links above.

Block 2 builds upon Block 1 with continued progressions in the gym and on the bike.

In my previous post I laid out the general weekly schedule that is built around three types of sessions: gym sessions, structured trainer sessions, and endurance sessions. We’ll continue to follow this scheme into block 2 and break down the subtle progressions in each of the three domains. Block 2 makes up weeks 5-8 in the 24-weeks of the Base Build Program.

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Cody’s 2018 Base Build: Block 1 Recap

  • December 12, 2017
  • Blog

My off season training began the first week of November with a my pre-season testing to identify baselines and set accurate zones. Then followed that up with a week long trip to Arizona for the first of three Off-Season Training Camps. This first camp was more of a Training Camp Lite, as my fitness wasn’t in place for any real long rides or heavy training. Rather the goal was to return to consistent daily riding to find my rhythm, clear my mind, and get focused on training for the year ahead. I hit up 2-3 hours each day of riding for the sake of riding and having fun. No intervals, no thresholds to keep an eye on…just ride and enjoy!

Upon my return home I was ready to get to work with Block 1 of our Sessions:6 Off-Season Base Build Training Program.

You can read more about what we do in Block 1 in a previous post HERE.

My off-season training blocks are set up in the common 3-1 pattern of three weeks building fitness (ie. fatigue) followed by a week to de-load a bit to recover and absorb the training (ie. regain freshness). Off-Season Program Block 1 is very low intensity and focuses on adapting to strength training and gaining an aerobic base on the bike.

I’m a fan of routine. With a busy work, family and training schedule, developing a weekly schedule to follow helps me plan and stay consistent. I am also fortunate enough to be able to set up my work schedule as needed and get in more training time during the week than most folks. For this reason my weekly schedule varies slightly from those that we coach and train.

Here’s my typical training week* through the Off-Season:

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The S:6 Base Builder Program: Block 1

  • November 11, 2017
  • Blog

We offer a 24-week Off-Season Base Build Program to our local athletes in Denver. We meet 4 days a week, most weeks, for 6 months for indoor gym and trainer sessions. Weekends are for getting outside on your own and going longer to build endurance. We also offer the very same program as a 24-week Base Build Training Plan, as well as a more condensed 12-week Base Build Training Plan, to follow on your own where ever you live.

The following blog series will share some specifics of what each block of training is made up of and how we progress through our 6-month long base build to reach serious fitness by Spring and ready to dive into more specific Race Prep training for your goal events. The same progression occurs in our truncated 12-week version of the plan; however progression occurs at a much faster pace. This plan is ideal for the more experienced athletes with years of base in their legs or for those that don’t have the time or patience to spend 6 months building a killer base of fitness for the upcoming season.

The first of six blocks comprising our Base Building Program focuses on returning to structured training, finding your rhythm, and adapting to the movements.

There are three basic categories of sessions that make up our regular training week:

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The S:6 Base Training: Primer

  • November 9, 2017
  • Blog

Welcome to the Off-Season. Your Race Season ended a few (or maybe several) weeks ago and you’ve taken some time off from structured training and racing in favor of recovery.  After this brief period of time, you’re suppose to “detrain” and lose some fitness in order to restore freshness and enthusiasm for training. Then it’s time to get your baseline testing in to see where you’re at with your fitness and reset training zones for starting your off-season base training program. See my previous two posts for more on this: Testing Protocol, Part 1 and Testing Protocol, Part 2 explain the details of our testing philosophy.

With your baseline testing done and training zones configured, you are now ready to get to work!

Building a Base or Base Training are the popular buzz phrases for this time of year. Everyone has a slight variation on what this exactly entails, but the overall theme is to put in the training time to build fitness, from general to specific, before you dig into your next racing season and/or race specific training. With the exception of cyclocross racers, Autumn and Winter is the time of the year most endurance athletes commonly associate with base training. We’re several months away from race season and it’s time to build the general fitness required to enable us to handle the more demanding loads of race specific training that comes in Spring and Summer.

At Sessions:6, General Fitness to us means the least race specific fitness. Since racing is a ways off, we can spend time on areas that either get neglected or we simply can’t afford to train when in the midst of racing season. This means we first focus on the two far ends of the energy system “chain”: peak movement strength (ie. weight lifting) and aerobic endurance. From these two “ends” of the energy system “chain” we move inward progressively as we build base fitness, towards the more race specific energy systems.

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Getting Ready for 2018

  • November 7, 2017
  • Blog

After a crazy busy summer (mentioned in previous post), things are finally coming back together for Fall. Kathy and I both had an amazing experience over the last few months being a part of the NICA sanctioned Colorado High School Mountain Bike League and coaching the Green Mountain Composite High School Mountain Bike Team. It was so fun and so rewarding to see these kids get excited to race their bikes. Not to mention see our own kids who both really surprised us with not only how good they were right off the bat but also how much they loved it!

On the business front, I really had a productive couple of months preparing for the 2018 training season. Writing new training plans for our remote athletes, marketing our in-house Off-Season Training Program for our local athletes, and getting Personal Coaching clients dialed in for the new year ahead.

With all this solid work behind us and things back on track, I’ve finally turned the corner on gaining enthusiasm for my own training and racing goals for 2018.

After many weeks of chewing on things and talking through things with Kathy, I think I’ve narrowed down the bulk of my 2018 racing schedule. Assuming budgets are similar to years past, I’m still working through some final sponsorship details for 2018, here is what I have in mind for 2018:

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The S:6 Testing Protocol, Part 2:

  • October 30, 2017
  • Blog

In my previous post (The S:6 Testing Protocol, Part 1) I talked about the importance of testing to track the progress of your training. Through testing we look to see improvements in power outputs at specific interval durations over 6-12 weeks between testing. I explained how we prefer to test over FOUR different durations:

  • One longer one at a specific sub-maximal aerobic heart-rate, to identify Aerobic function
  • Three shorter maximal efforts to identify ones Anaerobic Power.

I also introduced the concept of identifying your Fatigue Rate. This sheds light on where your aerobic fitness, or endurance, is compared to your top-end strength/power. With this data, we can then track improvements in power as well as improvements in fatigue resistance (ie. endurance). Through testing and training we attempt to maximize both ends for peak performance.

The goal with training is two-fold: maximize your power output & resistance to fatigue, ie. endurance. The tricky part is, improvements in one usually results in the decrease in the other; and what gets tracked, gets trained.

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The S:6 Testing Protocol, Part 1:

  • October 24, 2017
  • Blog

There’s More to Power than Just FTP.

Before diving into another season of training on the bike, or jumping into serious training for the first time, it helps to know a few things about your current fitness as you get started…

  • Where is my fitness at right now? Identify a baseline from which you plan to improve.
  • What are the best ways to spend my training time? In order to maximize your improvement.
  • What effort levels should you should be training at? Set your training zones.

These insights can be found through power testing on the bike. For many years, a rider’s FTP (Functional Threshold Power) has been the focal point of where a rider’s fitness is and from what to set their training zones. FTP works well. It shines light on one area of fitness and can be re-tested again and again to check for improvement.

By definition, your FTP is the power you could sustain for one hour, full gas. I say could sustain because who’s going to go all-out for an hour to find this value? So it’s become common place to go hard for 20-minutes and subtract 5% from your average power. Pretty much the Gold Standard, and everyone accepts it. Even going all-out for 20 minutes is pretty tough on your own, so more recent models are doing either one or two 8-minute intervals and subtracting 5-10% from those averages to estimate FTP. All said and done, these methods of FTP testing highlight one energy system (Vo2 max) and calculate the FTP from a “one size fits all” percent reduction from the test effort. From here, it doesn’t tell you much else. Does it work? I suppose. However, if you’re like me, you would likely prefer more.

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Training with Power or Heart Rate?

  • October 19, 2017
  • Blog

We get this question a lot…

What’s the better metric for training on the bike: Power or Heart Rate?

Since power-based training has risen to the status of “must have” for effective training for serious cyclists, the use of heart rate as a training metric has been tossed aside by many. The power meter is a wonderful tool, and one we strongly recommend (in fact all our Personal Coaching clients are required to use power), without the simultaneous use of heart rate you are only seeing half of the story and getting half of the benefits.

So our answer is: BOTH power & heart rate are needed for maximum training effectiveness!

Using one without the other is a mistake. Here’s why…

  • Power (watts) is the direct measurement of the amount of work that is being done. Many will say, “a watt is a watt, and watts don’t lie”. This is true, power is an absolute. You either have it or you don’t on a given a day. However, the effort required to produce those watts on any given day is effected by many variables, and that is where HR comes in.
  • Heart Rate (bpm) is an indirect measurement of your bodies response to the work (power) being done. You might hear people poo-poo HR. They’ll claim that it’s affected by so many outside variables, such as sleep, hydration, elevation, temperature, fatigue and so on that the usefulness of HR is no longer valued. But…why are these affects considered a negative attribute? When in fact, it’s these very affects wherein the value of training with HR comes in!

Let’s look at this example of a training block using both power & HR…

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