skip to Main Content

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.

Read More

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:

Read More

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. 

Read More

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
Read More

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

 

powered by:

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:

Read More

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.

Read More

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)

Read More

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

Read More

2019 Kit Store Now OPEN!

  • December 12, 2018
  • Blog

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

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

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

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

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

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

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

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

Here’s how to order:

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

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

Back To Top