Two months ago, I never imagined I’d be writing a post about not training. But here we are. After a brutal bout of flu in late November, what started as a lingering cough and fatigue turned into something more serious: a diagnosis of heart irritation, a vague but unsettling term that translated to one clear instruction—stop everything. No cycling, no running, no strength work. Just rest, recovery, and a frustrating amount of patience.

As of this week, I’ve finally been cleared to ease back into activity. But the road ahead looks different than the one I’d planned. Here’s how I’m approaching the comeback, what it means for my 2026 goals, and why I’m choosing to see this as an opportunity rather than a setback.

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The Pause That Wasn’t Planned

In early December, after pushing through what I thought was just a stubborn flu, my body sent a clearer message: my resting heart rate (RHR) spiked to 68 bpm (up from my usual 48–52), my heart rate variability (HRV) tanked, and even walking up stairs left me winded. A visit to the doctor confirmed what my metrics had already hinted at—my heart needed a break, and my training ambitions needed to be put on hold.

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The Comeback Plan: Slow, Steady, and Data-Driven

Phase 1: Rebuilding the Base (February 2026)

My return won’t be about chasing lost fitness. Instead, it’s about re-establishing durability—both physically and mentally. Here’s the approach:

• Volume Before Intensity: For the first 2-3 weeks, I’ll focus on low-intensity Zone 1–2 rides (60–70% of my pre-illness FTP). The goal isn’t to regain fitness quickly but to confirm my heart and body can handle consistent, stress-free activity.
• Strength as a Foundation: I’ll reintroduce strength training with a focus on mobility and stability—think bodyweight exercises, light resistance, and core work—before progressing to heavier lifts.
• HRV and RHR as Guides: I’ll monitor my HRV (target: back to 60+ consistently) and RHR (target: sub-55 bpm) daily. If either metric dips, I’ll dial back immediately. No heroics.
• Weekly Check-Ins: Every Sunday, I’ll review my training stress balance (TSB) and subjective fatigue. If TSB dips below -10 or fatigue spikes, I’ll adjust the following week’s plan.

Phase 2: Gradual Progression (March–July 2026)

Assuming my body responds well, I’ll slowly reintroduce structured intensity:

• Cycling: Sweet Spot intervals (88–94% FTP) and threshold work (1x20 min @ FTP) will return, but with reduced volume. No VO₂ max efforts until at least June.
• Running: I’ll delay my 10 km performance goal (originally sub-50 min) until September 2026, focusing instead on rebuilding aerobic endurance with easy 5–8 km runs.
• Vätternrundan Adjustments: My original sub-11-hour goal is now unrealistic. I’ll shift to a finishing focus—aiming for a strong, sustainable effort (likely 12–13 hours) while using the event as a benchmark for my rebuilt endurance.

Phase 3: Evaluation and Recalibration (August 2026)

By late summer, I’ll have a clearer picture of where I stand. Key questions:

• FTP: Can I sustain 240–250W for 60 minutes? If not, I’ll adjust my 2027 targets downward.
• Running: Am I consistently hitting 5:30–5:45/km on tempo runs? If not, I’ll push the 10 km goal to 2027.
• Durability: Can I handle 3–4 weeks of 8–10-hour training blocks without HRV drops or fatigue spikes? If not, I’ll prioritize volume over intensity for the rest of 2026.

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Goal Adjustments: What Stays, What Changes

2026 Goals: Revised

Goal	Original Target	Revised Target	Rationale
Vätternrundan	Sub-11 hours	12–13 hours (finish strong)	Prioritize completion over performance
10 km Run	≤50 min (by June 2026)	≤50 min (by Sept 2026)	Delayed to allow aerobic rebuilding
FTP	260–270W	240–250W (by Dec 2026)	Realistic given 2-month detraining
CTL	65–70	50–55	Focus on consistency over load

2027 Goals: Under Review

My UCI Gran Fondo qualification targets (280–290W FTP, 305–320W 20-min power) remain aspirational but are now contingent on how 2026 unfolds. If my August evaluation shows:

• FTP ≥ 250W: I’ll keep the 2027 targets as-is but adjust the progression timeline.
• FTP < 240W: I’ll lower the 2027 FTP target to 260–270W and prioritize fatigue resistance (TTE @ FTP) over absolute power.

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The Mental Game: Patience as a Skill

This isn’t my first setback, but it’s the first one that forced me to confront my own mortality in training. The hardest part hasn’t been the physical pause—it’s been the mental shift from “How fast can I get back?” to “How durable can I become?”

A few lessons I’m carrying forward:

1. Health is the Only Non-Negotiable: No race or goal is worth compromising it.
2. Progress Isn’t Linear: Detraining is part of the process. The goal is to minimize its impact, not erase it entirely.
3. Flexibility is Strength: The athletes who last aren’t the ones who push hardest—they’re the ones who adapt fastest.

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Looking Ahead: What’s Next?

For now, my focus is on showing up consistently, not chasing numbers. Here’s what the next few weeks look like:

• February: 4–6 hours/week of Z1–Z2 riding and 2 strength sessions
• March: Introduce 1 Sweet Spot session/week if HRV remains stable.
• April: Aim for 6–8 hours/week, including a long Z2 ride (2–3 hours) by month’s end.