So yesterday I decided that I can’t put it off any more and I need to start doing the gym again to try and sort out all of my aches and pains and try and get into some ind of shape so that I can start racing again at some point this year!
I am planning to make my regional comeback on:
Sunday 31st May at Cardiff
And my National comeback on:
Rounds 5 & 6 Gosport BMX Track, Gosport – Saturday 13 June and Sunday 14 June 2026.
This gives me 43 days until the Cardiff Regional and 56 days until the Gosport National
My plan is to follow the following training plan from Monday until the racing starts:
Monday = Weights
Tuesday = Sprints
Wednesday = Gates Andover
Thursday = Weights
Friday = Sprints
Saturday = Track (Gates at Cardiff when possible)
Sunday = Rest
My weight sessions will consist of the following exercises:
squats 3 x 10
bench press 3 x 10
deadlift 3 x 10
lat pulldown 3 x 10
Stepup 3 x 10
leg externsion 3 x 10 (knee rehab)
The 5 main exercises will be the squats, bench press, deadlift, lat pull downs and step-ups and I will do 3 sets of leg extensions as I have found that they get rid of my leg knee pain and instability!
Tuesday and Friday mornings I will do sprint sessions that consist of 12 sprints with 6 alternating front leg sprints for 25 m and 6 alternating front leg sprints of 50 m and both types of sprints. I will just do downhill sprints for mow as its the easiest for me as I live on a hill! I also need to work on my leg speed anyway.
Bike wise I will ride the S&M Big Jumper for now but I may change to the Curtis Cruiser if my wrist and shoulders fell better after a few weeks of weight training as I didn’t enjoy racing the S&M as much as I do the Curtis!
I am going to try and get a many Saturday gates sessions in at Cardiff on a Saturday to ride a harder track and also get used to the track as it is a hard tack to ride well and will be good practice for Nationals and the only other national that I plan to race this year is at Cardiff anyway as its local 🙂
I may also start going to gates at Andover on Wednesday nights as well as I really enjoy gates there.
So this week hasn’t gone totally to plan as I have not been able to get to the gym as I have been working at my flat and going to the tip a lot so my parents house and the flat are way better than they were this week at least 🙂
Exercise wise I have been over 10k steps all week apart from Monday when I was in the office and then on call and didn’t get home until 21:30 so couldn’t make up the steps on the treadmill:
| 19/04/2026 | Sunday | 104.9 | 19139 |
| 20/04/2026 | Monday | N/A | 6455 |
| 21/04/2026 | Tuesday | 104 | 10680 |
| 22/04/2026 | Wednesday | 104 | 10894 |
| 23/04/2026 | Thursday | 103.3 | 15098 |
| 24/04/2026 | Friday | 103.8 | 15270 |
| 25/04/2026 | Saturday | 103.7 | 13362 |
I had a couple of days where I had to eat 2 meals a day as I was super hungry from all the cleaning and decorating but I have still managed to get under 104 kgs by the end of the week with my final weight being 103.7 kgs which is pretty good AND, it means that I have dropped 1.2 kgs this week with very little effort.
I am feeling so much better from getting up early and walking on the treadmill for 45 minutes or so first thing and I have averaged just under 13k steps (12985.4 steps to be precise!) for the week despite the poor showing on Monday! Sunday I had a massive day BUT I wish that I had got to 20k on Sunday as I was so close at 19139 steps it seems like a bit of a waste to not do 15 minutes on the treadmill to get to 20k!
Saturday I actually managed to get to the track for gates which was really fun and I got about 10 gates in before I tweaked my shoulder and decided to stop. It was really nice catching up with people and getting back on the bike. I’m still not convinced about the jump bike but it is definitely better for my wrist and shoulders for sure! I think once I start doing sprints on it I will get used to it too!
All in all a pretty successful week really other than not getting to the gym.