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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!

——————————————————————————————————

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!

——————————————————————————————————

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 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.

——————————————————————————————————

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.

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