So my ankle is starting to feel better although it is not ready to ride the BMX it is defiantly OK to start walking on in the mornings again. I walked to work and back this afternoon and the ankle felt fine and I was almost walking normally again so its deffo time to start walking again! I will also try and go on the mtb on the Bath to Bristol cycle path tomorrow afternoon to see how the ankle gets on with riding the bike. The cyclepath is pretty much flat so it shouldn’t put too much train on the ankle hopefully.
I have been really busy at work the past few weeks so I have been doing loads of extra unplanned hours so I haven’t started doing my weight training yet either. From this weekend I will start to work more normal hours so that I can start to work on my fitness and get my work/life balance more in balance as for the past 3 weeks I have literally been sleeping and working which is crap!
I am hoping that getting back into the habit of walking and doing light rides on the mtb I can get rid of the rest of the swelling in my ankle so I can get full movement back in the ankle faster so I can start riding the BMX and also I want to start playing basketball again a few times a week as well as I want to start playing Basketball again too. Its going to take me 6 months at least to get back into decent shape but it I train consistently over the winter I think I can get there.
I am hoping that in a couple of weeks my ankle will be healed enough to go back to riding on the track but for now I plan to do the following:
Monday AM – Walk Monday Lunch – MTB ride Monday PM – Upper body Weights
Tuesday AM – Walk Tuesday Lunch – MTB ride Tuesday PM – Rest
Wednesday AM – Walk Wednesday Lunch – MTB ride Wednesday PM – Work/ Rest
Thursday AM – Walk Thursday Lunch – MTB ride Thursday PM – Upper body Weights
Friday AM – Walk Friday Lunch – MTB ride Friday PM – Rest
Saturday AM – Walk
Sunday AM – Walk
I am going to do this for the next 4 weeks and then see how I feel after that. If my ankle feels good then I will replace my Monday and Thursday Lunchtime rides with Pump track sessions for the next 4 weeks and then go from there. After 8 weeks I at least want to be at a point where I can add start doing leg weights as well as add sprints as well a couple of times a week. I also want to add BMX training and gates on a Saturday when possible too.
week 1 = 30/10/2023 – 05/11/2023
Week 2 = 06/11/2023 – 12/11/2023
Week 3 = 13/11/2023 – 19/11/2023
Week 4 = 20/11/2023 – 26/11/2023
Week 6 = 27/11/2023 – 03/12/2023
Week 7 = 04/12/2023 – 10/12/2023
Week 8 = 11/12/2023 – 17/12/2023
The 8 weeks will take me up to 17/12/2023 so I will most likely keep the same schedule for another 4 weeks to take me into the new year then I should have lost enough weight and my ankle and shoulder should be healed enough to add some more BMX skills sessions on a Tuesday and Friday nights as well as replace more of the road rides with track specific fitness works like full lap burners and pump laps and put all the skills gained from the the 3 months of riding pump tracks twice a week.
Week 09 = 18/12/2023 – 24/12/2023
Week 10 = 25/12/2023 – 31/12/2023
Week 11 = 01/01/2024 – 07/12/2023
Week 12 = 08/12/2024 – 14/12/2023
So the 12 weeks will finish the week after my Birthday on 15/01/2024 so I can hopefully start my 51st year on this planet in decent shape and lighter than I have been for at least the past 10 years and give myself a good base fitness level to start training properly for 2-3 months before the start of the season sometime in March/ April!
If I can lose an average of 1 kg a week which is really achievable then by the end of the 12 weeks I will have lost 12kgs and should be a good bit below 100kgs at 95kgs then I will be 10 kgs short of my goal weight of 85kgs which I should be able to get down to in another 10 weeks so I should start the season at 85kgs compared to the 110 kgs I started the season when I last raced! That will be a massive difference and will also mean that I should be well on my way to being basketball fit as well as BMX fit!
At the weekend I will take some measurements so that I can get starting measurements compared to my measurements in 12 weeks time to see how my body changed from the training.
By the time my 12 weeks is up we should have had the new gate, starthill and berms built at the track and also have the timing system setup as well so gates will be more fun as we will have gate and 1st straight times which will help with training 🙂