coming back from injury

ryanshutuplegs
ryanshutuplegs Posts: 3
edited April 2014 in Training, fitness and health
Hey

I've been off the bike for about a month and probably won't be able to ride for at least another 2-3.
I'm thinking my fitness is going to be absolutely shot, and it would be not ideal to go out and try to smash myself day one back. I've been looking at various base training plans on training peaks trying to see which ones suit the sort of races/gran fondo's that I'm training for (my longest is 7 months away with some 11,000 feet of climbing over 142 miles)
I've found plans that would take me right up to the 142mile race. hours are around 10-15 per week. I was doing 7-12 before I got injured, but I'm wondering if I should do anything before I start my base plan?

Comments

  • YellaBelly
    YellaBelly Posts: 130
    I'd be looking at doing anything I can to start building up some cardio in that 2-3 weeks/months you still have off the bike. Find some form of exercise you can do in that time to give you a leg up. You don't say what injury you have, but I suspect swimming would be possible, rowing machines perhaps, running if you can. Just getting some basic fitness back before you can turn a crank again will help a lot.
  • imposter2.0
    imposter2.0 Posts: 12,028
    You didn't mention what kind of injury?
  • ryanshutuplegs
    ryanshutuplegs Posts: 3
    i like overstretched my knee or something could barley even walk for a couple of days after my last ride, woke up very stiff the next day. tried a few commutes and my knee was no good at all almost like i had a bubble under my knee cap. doctor suggests it was due to overuse and i just had to rest, things are getting better slowly.

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