…I know that tackling ME workouts with ADS is not ideal.
It’s not ideal, but it’s possible. Just keep the total time under ME load to less than 5% of your 4-week average weekly volume. So if your previous 4-week volume was 40 hours, the weekly average would be 10 hours. 5% of 10 hours is 30 minutes.
I’ve found this to be a good rule of thumb for two reasons:
1. It’s a conservative amount, so it’s less likely to make ADS worse; and
2. It makes athletes earn their high-intensity with greater supporting volume. Earn the burn!
However… fixing ADS should be your top long-term priority. So I would focus on that above all else and limit all high-intensity (including ME) to the last four to six weeks before a goal event. If you don’t have a date-specific goal event right now, your time is better spent fixing ADS.