Training:

GO TIME! 

Well, it’s 2026…it’s time to get to work! 8 weeks until Chilly.  ~17 weeks until the big spring goals.  Time to grind.  Workouts will get progressively heavier through January.  Remember to modify based on your goals and where you are in your injury tolerance/ build- always play the long game.  Let’s go!

2026 Block 1 Week 4 of 4 (WEEK OF FEB 23)

It’s taper week/ recovery week!  There’s an option there to do more, but do less while you can…unless your goals say otherwise!

  • 10-20’ WU jog 
  • 5x100m strides
  • 8’ tempo @ HMP
  • 2’ easy 
  • 3×1’ @ 5K + effort, 1’ easy 

STOP HERE if you’re tapering..otherwise move on to:

  • 2’ easy 
  • 6’ @ HMP
  • 2’ easy 
  • 3×1’ @ 5K + effort, 1’ easy
  • CD- your choice

CYCLING WORKOUT- WEEK 7
Physio Sayaka is going to start giving us prescription sufferfests for our Zwift sessions.  If you don’t have Zwift (or you can’t upload) and you want to follow along, here is this week’s!

Workout:

Warm up:

2′ easy

2′ 75%
2′ 95% 3x (30″ 120%/1′ easy)
3′ easy
3 sets:
5x(1′ 120%/2′ easy)
3′ between sets
STRENGTH- WEEK 6 of 6
Physio Tony ‘s session are on hiatus for now.  Here is your at-home plan to help keep you strong and injury free while we progress towards race season..let’s go!
3 sets each

Rest 60–90 seconds
Train 2–3x per week

  1. Dumbbell Romanian Deadlift
    8–10 reps
    Focus on hamstrings and glutes. Slight knee bend, control the lowering.

  2. Rear-Foot Elevated Split Squat
    8–10 reps per leg
    Stay balanced, slight forward lean, drive through the front heel.

  3. Dumbbell Bench Press (or Push-Ups)
    8–12 reps
    Keep shoulders set and move with control.

  4. Single-Leg Dumbbell Row
    8–10 reps per side
    Keep hips square and pull elbow toward hip.

  5. Single-Leg Glute Bridge
    10–12 reps per leg
    Drive through heel and fully extend hips.

  6. Side Plank with Leg Raise
    20–30 seconds + 8–10 leg raises
    Stay straight through torso and control the leg lift.

#cantwontstop