Training:

2026 Block 2 Week 1 of 4 (WEEK OF March 2)

Right back into another 4 week cycle as we build towards our major spring goals…let’s go!

  • 10-20’ WU jog 
  • 5x100m strides
  • 6’ tempo @ HM effort
  • 3’ easy 
  • 2-5×4’ @ 10K effort, 2’ easy 
  • CD- your choice

CYCLING

– Our winter quality rides are on a hiatus for the rest of the winter- congrats on getting it done and bridging the gap to spring!
STRENGTH- 
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 to 90 seconds
Train 2 to 3 times per week

Single Leg Romanian Deadlift (Bodyweight or Light DB)
8 to 10 reps per leg
Soft knee, hinge from hips, reach long through the back leg. Keep hips level.

Reverse Lunge (Front Foot Elevated if possible)
8 to 10 reps per leg
Step back under control, slight forward torso lean, drive through the front heel.

Feet Elevated Push Ups (or Tempo Push Ups)
8 to 12 reps
Lower slowly (3 seconds), keep core tight and ribs down.

Standing Resistance Band Row (or bent over row with light weight)
10 to 12 reps
Keep ribs stacked over hips, squeeze shoulder blades back and down.

Lateral Step Down (from stair or step)
8 to 10 reps per leg
Slow lower, light heel tap, keep knee tracking over middle toes.

Dead Bug with Heel Tap
8 to 10 reps per side
Keep low back gently pressed down, move arms and legs with control.

#cantwontstop