Rick Goullaud Micro
Rick, good to talk today!
I think the best course of action is to have you continue your recovery through this week…but this weekend get in a longer ride (not hard) in the 2 hour range at aerobic pace…just to flush the legs. Sunday is your choice.
On Sunday night to go the Training Plan page and load the ADV Short Course plan to end on 8/14 and follow that…note you’ll need to move every day one week forward (drop monday, Tuesday on Monday, etc) to accommodate a Saturday race.Sunday after the race is off.
Then you have 8 full weeks to Kona. Not a bad place to be. Given we want to do something different, I suggest you load up the Ironman Minimalist plan vs the regular plan. It’s bit more focused…I can help you as needed to tweak that. You should also read the Revenge Protocol here for ideas.
The key workout to add to your repertoire is a Swim + ABP bike…build up to a 2 miles swim and a 50 mile ABP ride.Also worth noting that we need to dial in your nutrition for the heat (lots of testing in those final weeks). Also continue to care for the calves / hamstrings.
Let me know what you think. Here is the link to the Kona Experience deposit as well: https://www.endurancenation.us/camp...ence-camp/
Can’t wait to see you out there on the big island!~ Coach P
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