Back in November I purchased and started the 32 week plan and have been following it up until 4 weeks ago when I tested positive for covid.
I just went through 3 weeks of downtime to give myself time to rest and heal. My energy levels were so low because of covid I couldn’t do anything.
It’s now been 4 weeks since my first symptoms and I’ve been slowly starting back on the trainer, doing a few 30 min zone 2 rides this week to see how I felt, didn’t want to push it too hard too fast. Plus, it gave me time to work on winning in the kitchen. So far so good, and I’m feeling 100% and ready to get back into my plan.
My question is, I was on my last day of the hypertrophy phase when I stopped my plan, so with being out for 3 weeks, where should I start back in training?
I am not training for any particular A race, but I do have some local 3 hour style XC races I’ll be doing about once a month, with the first one hopefully Feb 28th. My original plan was to use those races as my “group rides” that I’d usually do on Saturdays.
I feel like I should repeat the hypertrophy phase as it’s been 4 weeks since the legs have seen any action, but I’m not sure how much prep work I need to allow myself.
Also, how would I adjust my plan inside training peaks? The calendar says I should be in the power phase now.