Liz Allstott Micro Thread

Coach Patrick

Liz - 

Great to chat the other day...pumped to work with you! Here's your current week as you outlined: 

Monday = OFF

Tues = 40miles bike / run 5miles

Wed = Long ride day = 65 to 75 miles

Thurs = 10 to 12 miles

Friday = 1.5 miles; 33 minutes

Sat = Ride / Run day

Sun = Ride / Run day

Given the GetFast Plan is your target, but you have those long rides I say you do the following (you and I can refine further): 

Monday = OFF (optional swim day as you want / feel ok)

Tues = Do the FTP Ride from Wednesday Here, then run off the bike Steady @ TRP. 

Wed = Long ride day = 65 to 75 miles. (I suggest this be an ABP / Zone 3 / 80% ride...it's hard, but a 3hour sustainable hard.)

Thurs = 10 to 12 miles  (This is your Sunday Run, do your best to include that main set) 

Friday = 1.5 miles; 33 minutes (Swim as planned).

Sat = Ride / Run day (Saturday Bike + Run).

Sun = Ride / Run day (I would do the Tuesday FTP/Interval run here first, then ride steady...not hard...more flushing legs, etc). 

Let me know what you think!

~ Coach P

Lizmarie06

It was great getting to chat with you as well the other day. I am beyond pumped to be able to work with you to help me feel as prepared as I possibly can for Ironman 70.4 Arizona.

I think this plan sounds good. I was wondering how to stack it and this answers everything! Thank you for getting this together for me. I appreciate it!

Thanks again!
Liz

Coach Patrick

You got it!!! Let's keep it rolling!!

~ Coach P

Lizmarie06

I was wondering if you know of any tri nutritionists that I could get ahold of for meal planning. Thanks!

Coach Patrick

Elizabeth, sure! We have a partnership with The Core Diet. You can visit their site...here's the info:

The Core Diet

Website: www.thecorediet.com

Discounts:
1-1 Nutrition Coaching - 5%
Mission Nutrition - 5%
Nutrition Plan - 10%
Race Fueling - 10%
Code: QT2-EN