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Master TableπŸ’ͺπŸ§˜β€β™€οΈπŸš΄
Sept 25, 2025 – Mar 15, 2026

Phase Date Range Recovery Milestone Cycling Focus Weekly Sessions Recovery Nutrition Planned Milestones Realistic Outcomes
Pre-Op Wk 1 Sept 25 – Oct 1 Final prep before surgery Strength + aerobic base Tue: Z2 75 min;
Thu: Big gear 6Γ—5 min;
Sat: Z2 90 min;
Sun: Recovery 30 min		 Creatine load 20 g/day; EAAs/whey; collagen+Vit C; omega-3s; Vit D+Ca; curcumin; HMB; optional ketone esters (5–10g Ξ²HB pre-ride); stack targets torque prep and lean mass retention Load + torque prep Base consolidated; torque gains begin; water retention acceptable
Pre-Op Wk 2 Oct 2 – Oct 6 Final taper Endurance + recovery Tue: Z2 60 min;
Thu: Cadence 6Γ—2 min;
Sat: Z2 75 min		 Creatine maintenance 3–5 g/day; EAAs/whey; collagen+Vit C; omega-3s; curcumin; HMB; optional ketones continue; stack supports taper and anabolic continuity Taper into surgery Aerobic intact; creatine saturation achieved
Wk 0–1 Oct 7 – Oct 13 Sling use, pain control Z1–2 circulation 3–4 Γ— 20–30 min Z1 spins Creatine 3–5 g/day; EAAs; collagen+Vit C; omega-3s; curcumin; HMB; ketone esters 10–15g Ξ²HB during fasted rides; stack supports pain control and anti-catabolic buffering Circulation + pain control Aerobic preserved; continuity maintained
Wk 2 Oct 14 – Oct 20 Passive ROM begins Light cadence drills Mon: Z2 40 min;
Thu: Cadence 20 min;
Sat: Z2 45 min		 Stack continues; collagen+Vit C emphasized; ketones optional; focus on tendon matrix support and passive ROM integrity Passive ROM + cadence Aerobic preserved; tendon healing variable
Wk 3 Oct 21 – Oct 27 Passive ROM continues Duration ramp-up Tue: Z2 60 min;
Fri: Z2 75 min		 Stack continues; HMB and ketones support lean mass retention; collagen+Vit C maintained; milestone: duration ramp Duration ramp Aerobic intact; FTP secondary
Wk 4 Oct 28 – Nov 3 Creatine fully saturated Big gear intro Thu: Big gear 2Γ—10 min;
Sat: Z2 90 min		 Stack continues; creatine saturation achieved; ketones optional pre-ride; milestone: torque reintroduction Big gear torque Muscular endurance rising; FTP ~210–220w
Wk 5 Nov 4 – Nov 10 Active ROM begins Strength intervals Tue: Z2 60 min;
Thu: Strength 3Γ—10 min Z3;
Sat: Z2 90 min		 Stack continues; EAAs and HMB emphasized; ketones optional for recovery; milestone: strength intervals begin Strength intervals Torque improves; shoulder still limited
Wk 6 Nov 11 – Nov 17 Shoulder restricted overhead FTP blocks Tue: Z2 60 min;
Thu: FTP 2Γ—15 min;
Sat: Z2 90 min		 Stack continues; FTP support via creatine + EAAs; ketones optional for mitochondrial support FTP blocks FTP ~215–225w; endurance preserved
Wk 7 Nov 18 – Nov 24 Consolidation Long ride + cadence Sat: Long ride 2–3 hrs;
Wed: Cadence overlay 6Γ—3 min		 Stack continues; endurance stack maintained; ketones optional for long ride recovery Long ride consolidation Endurance solid; cadence quality high
Wk 8 Nov 25 – Dec 1 Performance checkpoint Analytics overlay Tue: Z2 75 min;
Thu: Tempo 3Γ—12 min;
Sat: Endurance 2 hrs		 Stack continues; analytics overlay supported by creatine + ketones; milestone: threshold checkpoint Analytics checkpoint Threshold tolerable; FTP ~225w
Wk 9 Dec 2 – Dec 8 ROM improving VOβ‚‚ intro Tue: VOβ‚‚ 4Γ—4 min;
Thu: Z2 75 min;
Sat: Z2 2 hrs		 Stack continues; VOβ‚‚ intro supported by EAAs + ketones; milestone: neuromuscular activation VOβ‚‚ intro VOβ‚‚ limited; torque improved
Wk 10 Dec 9 – Dec 15 Near full ROM; β‰₯70% strength Threshold over/unders Tue: Over/unders 3Γ—12 min;
Thu: Z2 75 min;
Sat: Endurance 2 hrs		 Stack continues; threshold over/unders supported by creatine + HMB; ketones optional for lactate buffering Threshold over/unders FTP ~225–230w; endurance intact
Transition to Strength β†’ Speed Block (Jan–Mar 2026)
T-Wk 11 Jan 5 – Jan 11 Cleared for resistance Threshold consolidation Tue: Threshold 3Γ—12 min;
Thu: Z2 75 min;
Sat: Endurance 2 hrs		 Creatine reduced 3 g/day; EAAs/whey; HMB; collagen+Vit C; omega-3s; curcumin; optional ketones for recovery; stack supports torque consolidation Threshold consolidation FTP ~225–230w; torque gains evident
T-Wk 12 Jan 12 – Jan 18 Strength ~80% baseline VOβ‚‚ intro Tue: VOβ‚‚ 5Γ—3 min;
Thu: Z2 75 min;
Sat: Endurance 2 hrs		 Creatine 3 g/day; EAAs; HMB; omega-3s; ketones optional pre-ride; stack supports neuromuscular benefit and VOβ‚‚ tolerance VOβ‚‚ intro VOβ‚‚ tolerable at reduced reps; neuromuscular benefit
T-Wk 13 Jan 19 – Jan 25 ROM near full Over/unders Tue: Over/unders 3Γ—10 min;
Thu: Z2 75 min;
Sat: Long ride 2.5 hrs		 Creatine 3 g/day; EAAs; HMB; collagen+Vit C; ketones optional; stack supports lactate tolerance and endurance Over/unders Lactate tolerance up; FTP ~230w
T-Wk 14 Jan 26 – Feb 1 Strength β‰₯85% baseline VOβ‚‚ progression Tue: VOβ‚‚ 6Γ—3 min;
Thu: Z2 75 min;
Sat: Endurance 2 hrs		 Creatine 3 g/day; EAAs; HMB; omega-3s; ketones optional; stack supports aerobic ceiling and VOβ‚‚ progression VOβ‚‚ progression Aerobic ceiling rising; still below pre-op
T-Wk 15 Feb 2 – Feb 8 Cleared for light gym work Anaerobic capacity
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Optional pause creatine; EAAs; HMB; omega-3s; ketones optional; stack supports neuromuscular stimulus and anaerobic tolerance Anaerobic capacity High-end suppressed; neuromuscular stimulus
T-Wk 16 Feb 9 – Feb 15 Integrated PT + cycling FTP test
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Off or 2–3 g/day creatine; EAAs; HMB; omega-3s; ketones optional; stack supports FTP test recovery and strength-aerobic integration FTP test ~230–235w; strength ahead of aerobic
T-Wk 17 Feb 16 – Feb 22 Strength ~90% baseline Race-style simulation
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Off or 2–3 g/day creatine; EAAs; HMB; omega-3s; ketones optional; stack supports race simulation and endurance surges Race simulation Completion solid; surges limited; endurance strong
T-Wk 18 Feb 23 – Mar 1 ROM full; strength stable VOβ‚‚ + threshold blend
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Off or 2–3 g/day creatine; EAAs; HMB; omega-3s; ketones optional; stack supports VOβ‚‚ + threshold blend and recovery VOβ‚‚ + threshold Threshold robust; VOβ‚‚ improving
T-Wk 19 Mar 2 – Mar 8 Cleared for full load Anaerobic + cadence
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Off or 2–3 g/day creatine; EAAs; HMB; omega-3s; ketones optional; stack supports torque + cadence quality Anaerobic + cadence Torque + cadence quality high; top-end approaching
T-Wk 20 Mar 9 – Mar 15 Strength β‰₯95% baseline Performance checkpoint
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Off creatine; EAAs; HMB; omega-3s; ketones optional; stack supports final FTP checkpoint and full recovery FTP test β‰₯240w FTP ~235–240w; baseline essentially regained
T-Wk 21 Mar 16 – Mar 22
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Top‑end efforts tolerable in short bursts; endurance stable; manage shoulder load
T-Wk 22 Mar 23 – Mar 29
  • Mon: OFF or 30–40’ recovery (VE 60–70)
  • Tue: Tempo / Low-Threshold (VE 90–110) + short Z2
  • Wed: Z2 Endurance 90–120’ (VE 70–85) + NM high-cadence
  • Thu: Gym Strength (low-rep) + 30–45’ easy spin
  • Fri: Z2 Endurance 90–120’ (VE 70–85)
  • Sat: Long Z2 150–200’ (occasionally include SE or tempo depending on week)
  • Sun: SE or additional tempo depending on fatigue (else easy Z2)

(Shift days to fit life; keep at least 48 h between heavy gym and your biggest bike session.)

 Threshold holding; VOβ‚‚ repeatability improving; minimal soreness between sessions