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IM Lou // Kona double (7 weeks)

Posted By: KP
Date: Tuesday, 4 September 2007, at 7:52 p.m.

<< looking for advice on training volume/intensity after completing CDA and then Louisville where I qaulified for Hawaii in just 5 weeks.
Have done nothing so far but feel ready to get goin again. >>

Congratulations on a fine season to date. It's also been a long season -- take care to arrive in Kona as strong as possible.
This will require some restraint over the next couple weeks.

Recover first -- above all else
Avoid trying to add fitness
Instead, seek to maintain endurance

Wk 1 - flexibility, massage, maybe active recovery, nothing structured
Wk 2 maybe short low intensity training (frequency) // if tired, repeat Wk 1

Wk 3 early base type week
Wk 4 early base type week

Wk 5 mid-base type week with one to two key rides focused on steady state endurance
Wk 6&7 normal IM final two weeks

coach KP

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