Today, Russ and I spend some time with Brett Blankner of the Zen and the Art of Triathlon podcast and blog. With the temps in the 40′s in Texas and in the 20′s here in Buffalo (for the moment) we thought it would be appropriate to talk about winter endurance base training.

Topics we cover are:

• 
  
• Russ explains the 6 energy systems
  
• Minimalist training vs. LSD or Long Slow Duration Training – Is it one or another?
  
• The methodology of Reverse Periodization, Reverse Build Endurance Training or simply Getting Fast First
  
• Analyzing exercise, nutrition, stress and more to better understand what works
  
• Better form through speed
  
• MAFF Training
  

• 
  
• Warmup- 10-20 Minutes
  
• Run or Bike  3 minutes at an 8/10 Perceived Rate of Exertion (P.R.E.)
  
• Back off – Go EASY for 5-6 Minutes (Recovery Period)
  
• Run or Bike  5 minutes at an 8/10 Perceived Rate of Exertion (P.R.E.)
  
• Back off – Go EASY for 5-6 Minutes (Recovery Period)
  
• Run or Bike  7 minutes at an 8/10 Perceived Rate of Exertion (P.R.E.)
  

Note: Listen to the show and bring a pen and paper or have your laptop open to take notes. This workout can be adjusted over time to continue the progression. For example for the first month you might be taking 8-10 minute recovery periods until you work down to your goal of 5-6. Brett talks about how 15 minutes of intervals is ENOUGH to improve. For you type A’ers out there that want to hammer yourself like this for an hour of intervals it is likely that you’ll be doing more bad than good. We cover that in the show too!

Again, we want to thank our awesome sponsors Once Again Nut Butter and Amrita Health Foods. Russ and Keith are big believers in fueling with whole foods. Amrita bars and Once Again Nut butters allow us to do that while we race as well as support our everyday nutrition. Check out their websites for more information on where to purchase these products.

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