{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"The Secret Endurance Winter Protocol: Fast Before Far","description":"The Secret Endurance Winter Protocol: Fast Before Far Winter is the best time for endurance athletes to get stronger and faster. Most of us spend years doing it the other way around before we figure that out. [Watch on YouTube] In this episode I break down Fast Before Far, the idea behind the Endurance Nation OutSeason. When time is short and your race is still nine months away, we build sustainable power first. Then, as the days get longer, we extend that power toward race distance. The conventional winter plan asks for 10, 12, 14 hours of zone 2 at the exact time of year when daylight, motivation, and your immune system are all working against you. If you're already doing race-sized volume in the fall, what's left to change by spring? We'd rather raise the engine. If your FTP is 250, your 70% is 175 watts. Get that FTP to 280 and your 70% goes up about 20 watts. That's a bigger engine to use all next season. This year's OutSeason is our 20th, and it starts November 2. It runs 14 weeks, with test and recalibrate weeks at weeks 5, 10, and 14. Threshold work sits around 95% of your tested FTP, with some above-threshold sessions mixed in. There's one clear quality bike session per week (plus a quality run on the run plan). Saturdays stay aerobic and easy, and Mondays and Fridays are off. Strength and flexibility are built into the week, every workout lives on Zwift, and somewhere between 150 and 250 athletes go through it together every year. Watch on YouTube: Fast Before Far Join the OutSeason: endurancenation.us\/outseason Chapters 0:00 Winter is the best time to get faster 0:45 Coming off a big season 1:16 Why winter training is so hard 1:40 The problem with the conventional winter plan 2:49 Fast before far 3:36 What an OutSeason week looks like 4:07 The FTP math 4:51 What's new this year 6:18 The research 6:59 Testing and personalization 8:10 Why it works year after year 9:08 How to join Endurance Nation resources OutSeason Best Practices \/ FAQ: our philosophy, workout priorities, recovery, and testing Building an Ideal Triathlon Season Starting This Winter: how the OutSeason fits into your whole year More Fast Before Far articles Research mentioned Seiler et al., 2013: why intensity and accumulated work matter together Burgomaster et al., 2008: short, hard training can build aerobic adaptations Gonz\u00e1lez-Rav\u00e9 et al., 2022: what the evidence says about intensity before volume ","author_name":"Endurance Nation Podcast","author_url":"http:\/\/www.endurancenation.us","html":"