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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.

2020 WE Devo Applications

2020 Team Application Window is open August 1st through September 15th.

Are you a young cross-country mountain bike racer looking to learn from experienced coaches, train in a high-performance training facility, ride the best equipment, and be a part of supportive and fun team of like minded individuals ?

If so, you may be a great fit for the WE Devo MTB Team!

Here is what we provide to our team of athletes:

  • Professional, hands-on coaching from Cody & Kathy Waite throughout the entire season.
  • Our team Base Builder Training Program from November through April including strength training, indoor power-based cycling, and outdoor endurance rides.
  • Individualized Race Prep training program built around the needs of the individual (school, job, family, etc.)
  • 3-4 weekly training rides, 1-2 gym sessions, and training camps throughout the year.
  • Guidance in nutrition, stress management, race tactics, mental preparations and equipment.
  • Heavily discounted Team Bike purchases through SCOTT Bikes.
  • Sponsorship provided equipment (clothing, helmets, eyewear, computers, etc.)
  • Travel support to Team Races (bike travel, housing, etc.)

Our goal for 2020 is to increase our WE Devo team to 10 riders between the ages 16 and 21.

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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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2019 Winter Park XC Nationals Plan

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

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

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

VIEW FULL PLAN DETAILS HERE

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

Enter code at checkout: NATS30

 

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W.T.F. (Win Through Food)

  • March 8, 2019
  • Blog

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

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

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

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

Avocado Toast w/ Eggs & Greens

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

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

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

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Race Prep Plans

  • March 6, 2019
  • Blog

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

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

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

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

Race Preparation Training

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

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