The Waite Endurance Podcast

Welcome to the second installment in our rapid-release series of episodes intended to help you get your game-face on and ready to race! The weeks of your high-priority events of the season can be stressful. In this episode we discuss strategies on how to minimize the stress so you can maximize your performance! The discussion includes five key elements of race week: Recovery Training Nutrition Equ...

Racing is back in 2021! We just returned from a 6 week stint on the road traveling to races with the WE Development XC MTB Team and have plenty to share and discuss surrounding racing. The last 6 weeks and 9 races have left racing topics, like event preparation and managing stress & logistics to warm-ups, nutrition and fueling, fresh in our minds. With so much info to share, we’ve decide...

…and we’re back after a brief hiatus due to travel, training, and team camps! With spring on the horizon we’re turning our training focus towards high intensity aerobic training as the 2021 race season draws near. In this episode we’re breaking down the key points of high intensity aerobic training to finish off our base build. First we establish the primary difference betw...

It’s testing time for many of our athletes as we make the transition from low-intensity aerobic base training to high-intensity aerobic training. This week we discuss the importance of training with BOTH heart-rate and power to identify trends in your training progressions and when it’s time to test! We’re a fan of the multiple testing data points to determine your fitness orient...

Happy New Year!  We’re welcoming 2021 with open arms and excitement towards getting back closer to some sort of normalcy in the cycling/racing world in the new year. We’re also deep into the heart of winter and recognize that training motivation may be an issue for some (particularly those in wintery climates)… so after we discuss what we’ve been up to, we dig into some mot...

with special guest, Christine Zimmerman, RDN. This week we step back from the geeky training talk and get in touch with our emotions surrounding food and nutrition with the help of Intuitive Nutrition Specialist, Christine Zimmerman. In previous episodes, we have discussed the importance of creating sustainable food patterns to enhance your health and sport performance. We know we must eat well to...

Having wrapped up the first of three big blocks of training that make up our 2021 Base Builder Program (low-intensity Aerobic Strength: listen to episode #52 ), we’re now jumping into our second big block of training: Aerobic Threshold training! Aerobic Threshold training is an essential piece of the conditioning puzzle and one that must be maximized in order to realize your fullest potentia...

With the 2021 training season taking off we’ve been getting a lot of great questions sent our way from our WE athletes. So many good questions in fact, that we figured others listeners to our show may have similar questions pertaining to getting going on their training season. Topics/questions covered include: Understanding Training Peaks power number prescriptions for workouts, how they are...

It’s Fall. We’re early into the base training phase. Building our fitness towards 2021. The first step for most endurance athletes in base training is developing that aerobic engine. There are two parts to the aerobic engine: The oxygen/co2 transport system:  such as increased mitochondrial density and improved red blood cell delivery & co2 expiration pathways. The oxidative energy...

We’re happy to be back from a short break from the show as we were busy launching our 2021 WE Development Race Team & our 16th annual WE Base Builder Program over the last two weeks. As we were setting up our athletes for the new year ahead with their Annual Training Plans and determining their individual training loads for the base training season we figured this would be a helpful topi...

Fall has arrived and that means it’s base building season! Time to start building your base fitness for the 2021 season. After a quick discussion on the what & why of base training, we dig deeper into how we prescribe base training on the bike. Our methods have been honed over the last 15 years of leading our in-person training classes in Denver. We combine the benefits of classic lower...

Welcome to Season 2 of the Waite Endurance Podcast!  We’re talking cycling-specific strength training this week with a look into our upcoming 2021 Base Builder Strength Programming. This year we’re excited to introduce a new ‘at-home’ programming of movement/strength training, along with an updated version of our ‘classic’ barbell programming for our focal movem...

In this episode, we discuss the value of the end of season review and how to actually go about ‘digging into the data’ and putting it to good use. Take advantage of your time away from the bike during your season transition to uncover helpful insights you can put to good use for your next season of planning, training and racing. We look at how to effectively use the Training Peaks Perf...

The end of the 2020 season (that never was) is nearing! Like it or not, it’s time to think about taking a break from the bike so you can refresh physically and reset mentally for the 2021 year on the horizon. The end of season transition period is a super critical part of the annual training plan and progression in fitness from season-to-season. Without a planned break from the bike between...

This week we’re talking nutrition. After recently reading the amazing book: Deep Nutrition ,  by Catherine Shanahan M.D., we are more eager than ever to share some of the latest diet & nutrition learnings of recent years. Our motto is ‘health comes first and performance follows health’. We’ve previously discussed our three pillars of health on the show: physical activit...

As the 2020 season begins to wind down, we’ve been busy planning our 16th annual Base Builder Program for the 2021 off-season. We’re excited to share with you some big changes to the program and provide you with a brief look into our 2021 framework and programming for our 16th year of building your best base ever! LEARN MORE Before the Base Builder Program discussion, we dive into some...

As we launch our WE Development registration and application process for the 2021 season this week, we have three special guests in the “studio” (laundry room) joining us from the WE Development Team : Alex Campbell, Jack Odron, and Sofia Forney.  We’re interviewing them and they’re sharing with us their experiences with training and racing with the team over the last three...

This week Coach Cody is flying solo as he wraps up his 3-week altitude training camp in Winter Park, Colorado (as Coach Kathy is recovering and playing pickleball back home in Denver ;-). We’re coming off a big training camp week with our WE Development Team and accumulating more fatigue as designed by our progressive training plans. Learn to recognize the signs of fatigue and how to adjust...

Improving your sleep quality is critical to making the most of your training & diet efforts. This week we discuss the importance of sleep for health and performance as well as discuss several sleeping strategies to help you sleep better tonight!  Sleep is the multiplier that makes your daily efforts even better. Let’s all sleep better! Before the discussion on sleep, we touch on weeks 5...

It’s summer time and it’s hot! Training creates heat which is not a problem in cooler temperatures, but when the air temp is high, thermoregulation becomes more difficult and training can suffer. In this week’s show, we run through the benefits of training in the heat (hint: there are many and they are good!) along with the challenges of training in hot weather, and finish things...

Training + Recovery = Adaptation While training hard and building fatigue gets you all the ‘kudos’ and ‘likes’, it’s recovering where we get faster. The harder you train, the harder you must recover to make the gains you desire. In this episode, we’re breaking down the ‘Recovery Week’. We’re into week 4 of our Season Salvation Plan , which happ...

Fatigue plays an important role in our training progressions and adaptation. But how much is enough and how much is too much? In this episode we discuss acute vs. chronic fatigue, overreaching vs. over-training, the need for fatigue and how to plan for high-fatigue training blocks. The first two-thirds of our current Season Salvation Plan is designed to create fatigue over three phases via enduran...

Wondering what to eat before and during your longer, lower intensity endurance rides? In this episode, we share our insights and preferences for fueling those aerobic miles. Hint: carbohydrates, fats, fiber, glycemic index, glycemic load, and whole foods are the buzz words during this type of training block. This is a hot topic currently for our athletes in the midst of a mid-summer rebuild of fit...

We’re halfway through 2020 and you’ve likely been training solidly for many months and reached a high level of fitness. Now it’s time for a break to recharge before you tackle the second half of 2020. Even without any events this year, it’s critical to take a short mid-season break if you want to have any legs, or motivation, left by the end of summer and fall riding season...

With the possibility of events happening before the end of summer and into fall, the time is now to begin a 2020 re-build of fitness to be ready if/when racing resumes. In this episode we detail how you can re-structure the remainder of 2020 to best prepare you for a possible return of events. First it’s time for a little break then you can repeat training cycles (like our 12-week Base Build...