Adjustments to Week 8 GF plan needed for Race

kimmydct

So I'm approaching Week 8 of the Int GF plan and it appears to be a test week. I have my A Race oly that Sunday so how should I adjust? Also, 2 weeks after that race, I have an A race sprint. What should I do for the 2 weeks in between?

Thanks! Hope the shoulder is doing better!

Coach Patrick

@Kim, the question is do you want to test? If yes, then do the bike / swim tests (not the run), and then drop in the last week of the SC plan on Thursday to follow that in. Then go back to GF for the new two weeks before your sprint (you can do regular GF week through Wed, then we adjust, can talk laters).

If you DONT want to test, then you can just do the final SC week for this whole week!

Hope that helps!

~ Patrick

kimmydct

Didn't test as I wanted to be as rested as possible for the race. Nailed it today with my first sub-3 Oly and like a 40 min PR vs 2010 on the same course. So next A race (sprint) in 2 weeks. I loaded up the SC plan to end on 9/8 but wondering how I should approach it. When should I jump back in? Will any training done improve my performance in 2 weeks or is it just about staying sharp? Btw, for this race today, I did 8' ON on Tues. instead of FTP for convenience, did one 1600yd swim then 3 x 1 mi run at Z1 1/2 pace thurs. so I rested pretty hard. (I'm really good at the taper).

Thanks!

Coach Patrick

Rest is BEST!!!! WOW, you rock....I want a testimonial!!!

You can jump in by Wed...sharp is right...follow the plan through Sunday...then you can decide on taper week!!

kimmydct

I'll give u whatever u need! U can pull stuff out of my race report or I can write up a testimonial for u. I've been pr'ing everything this season!!

Coach Patrick

OMG...can you send a "blurb" to chris@endurancenation.us......if you are tech savvy, maybe we'll have you do a quick video??? Thanks!

kimmydct

Sure thing. I'll get you something this weekend...

kimmydct

Just sent it.

Coach Patrick

THANK YOU!!!!