Jan. 27, 2019

Over 50 years of running and coaching has afforded me the luxury of knowing some can't fail, yet simple things for both success and longevity. Sometimes we try and overcomplicate things. "KISS" (Keep it Simple Stupid) and at the same time don't get stuck in a winter rut of slogging out base miles! Give this simple base model one a go to start and build or inject as your needs dictate . . .
5 minutes @Zone 1
5 minutes @Zone 2
5 minutes @Zone 3}
5 minutes @ Zone 1 cool down
● Can be done anywhere . . .Not how I use it, but this can be done on a controlled treadmill environment if you wish and time goes by much better, on the open road, on a trail etc.

● Easy to keep track of the pace shifts on a watch or set 1 countdown to repeat.

● Multiple shifting of your “gears” in a session for relatively short stretches helps liven up the run feel during base building and freshens the legs without beating you up mentally or physically.

● Good changeup in between a couple longer runs.

● Great way to reintroduce the muscle memory after a short injury or illness without jumping right into a taxing workout in a a later part of your schedule.

● As I have gotten older, I find that a versatile workout that has value all year long. The “KISS” principle in a session like this makes it much easy to build consistency.

● I find I can use variations of this at any time of different training cycles. In the early base building stages, even in the dreary Northeast cold, I loathe the "dreadmill" . . . yet, I don't want to fall into the rut of just surviving easy base building mileage in the cold at the risk of having a tougher transition to tempo and race interval work down the road. The above
pattern is easy to do on perceive effort with just a watch and I don’t feel captive to the #’s I would expect to cover in pace or distance. After 5 minutes in zone 3 you should not be very fatigued, so it doesn’t break you down, but if you build up to 4 sets, it’s a more than solid workout. I like doing it without a heart rate monitor (as just stated) so I force myself to tune in to the perceived effort.

● Want to change it up for more strength . . . just change the 5 minute stretches to longer ones. As I build a bigger base and get closer to doing real tempo runs, I’ll turn that into 5 minutes Z1 followed by 10-15 minutes at Z3 and skip Z2 altogether. I pretty much know I’m ready for solid tempo work when I can do 2- 20 Min Z3 segments separated by a 5 minute Z1 frame.

● Change the terrain . . . add a rolling or hilly course on the Z2 & 3 segments to raise the red line and use a flat Z1 to train the body to recover.

● Want to use it as a bridge to interval work . . . add 8-10 x 20 sec Z4 strides w 40 seconds Z1 between after the last set before the cool down.

By Jack Rafter


May 2nd


Thu 5/2 - Sun 5/5
9 a.m. - midnight
Masterclass camp hosted by Chris McDonald, Harold Wilson and Scott Horns. Special appearances by 3x Ironman Champ and 12 Hr TT world champion, Dede Griesbauer and other guests to be announced.


Jan. 28, 2019

Looking to take your indoor cycling training to the next level . . . here's a primer on how to "Zwift!" by #SuperSexy Kevin Smith. CLICK IMAGE FOR MORE


Jan. 27, 2019

Hola! My friends call me La Fabulosa, but most people in the triathlon world know me as Chris’s better half. I love food, I love to cook, and we love to entertain! In each BIG SEXY newsletter I’ll be sharing one of our favorite family recipes. CLICK IMAGE FOR MORE


Jan. 27, 2019

Each month we will feature the nutrition plan of a BSR member in the hopes of providing ideas to those new to the discipline or struggling with nutrition issues. CLICK IMAGE FOR MORE


Jan. 27, 2019

You may have noticed, it’s all over social media, a lot of triathletes are preparing for and attending early season training camps. Training camps can be beneficial on many levels. CLICK IMAGE FOR MORE