Training Plan - Build my Base
Contents
Alrighty!
After starting the year with some power zone training on the bike (increased my FTP from 199W to 210W), some light running (followed by some ankle stiffness and calf pain) and some gym work (squats and deads), it’s now March and it’s time for a focused training block.
This training block will run for 6 weeks:
- Start Date: Monday, March 2, 2026
- End Date: Sunday, April 12, 2026
and the focus will be on building my base:
- Physio work: Build up my calf strength and continue with shoulder exercises (whilst I await surgery - 441 days…)
- Running: Really ease back into it with walk/run intervals.
- Cycling: Keep the longer cardio sessions.
- Gym: Start building strength with Squats and Deadlifts.
The Weekly Schedule
| Day | Focus | Workout | Key Metrics & Rules |
|---|---|---|---|
| Mon | Strength A | Heavy Squat + Physio | Target: Continuous build from 3x5 @ 46kg |
| Tue | Cycle | 45m Power Zone Endurance | Target: Power Zones 2 & 3 |
| Wed | Run | Return to Running Intervals | Target: Build up to 1m jog / 1m walk (40 mins total). |
| Thu | Strength B | Heavy Deadlift + Physio | Target: Continuous build 1x5 @ 60kg |
| Fri | Cycle | 60m Power Zone Endurance | Target: Strict Power Zone 2 |
| Sat | Run | Return to Running Intervals | Target: 1m jog / 1m walk (40 mins total). |
| Sun | Rest | Active Recovery | Spa / mobility. |
Gym
2 sessions a week (Mondays and Thursdays)
Warmup
- Thoracic Foam Roll: 2 minutes, hands behind head.
- Single Leg Bridge: 3 sets of 15 reps per leg.
- Crab Walks: 3 sets of 15 reps, band around ankles, pushing with the trailing leg.
- Leg Swings and Lunges: 10 reps each leg.
Strength A: Squats - Monday
- Safety Squat Bar: Warmup sets followed by 3x5 @ 46kg (adding 2.5kg each week).
- Single arm chest / shoulder: Focusing on the right arm / chest / shoulder - do something? Probably dumbbell bench press. Left is strictly off-limits because it’s sloppy and prone to spontaneous dislocation.
Strength B: Deadlifts - Thursday
- Light Safety Squat Bar: Warmup sets followed by 80% of Monday’s lift.
- Deadlift: Warmup sets followed by 1x5 @ 60kg (adding 2.5-5kg each week).
The Finishers - Calf and Shoulder rehab focus
- Standing Calf Raise (Single Leg): 3 sets of 15 reps holding a 5kg weight (gradual increase of +5kg).
- Seated Calf Raise (Machine or Leg Press): 3 sets of 20 reps @ ?kg (will figure out the weight this week).
- Inclined Push-up (Bench): 3 sets of 12 reps - tricep bias.
- Cable Resisted Bow and Arrow (Half Kneeling): 3 sets of 15 reps.
Cardio
4 sessions a week (2x Cycling and 2x Running)
The Cycling Days - Tuesday/Friday
Keep it simple
- Tuesday: 45mins - Zone 2 & 3
- Friday: 60mins - Strict Zone 2
- Recovery: 15-20 minutes in the sauna
The Running Days - Wednesday/Saturday
Walk/Run Intervals whilst I build strength in the calves.
- Warmup (10 mins): Dynamic stretches, heel drops and brisk walking.
- Interval Block (20 mins): 1-minute jog / 1-minute walk. Aiming to build the jog time.
- Cadence Goal: Aiming for 165–170 spm but with a longer term goal of 180-190 spm.
- Cooldown (10 mins): Brisk walking
Daily Physio
Non-negotiable daily work to keep the shoulder stable
- Shoulder external rotation - band: 2 sets of 20 reps, slow and controlled.
- Shoulder taps: 2 sets of 10 reps, slow and controlled.
- VW’s: 1 set of 20, slow but comfortable with the shoulder. Build up to 3 sets a day.
- Bow and arrow stretch: 1 set of 10 reps each side.
- Massage Ball: Evening deep tissue release on the calves and back/shoulder.