I have been off the bike for 3 weeks and another 3 to go, due to a foot operation. Realistically I should be able to start riding 2nd week of April......and I am signed up for Etape Caledonia on 13th May. Normally pretty bike fit, and ride 2-3 times a week such that a 60 mile road ride would be no problem. I do have dodgy knees so need to be careful not to overdo it - my initial thoughs are to start off with a few gentle road rides, sub 20 miles, and every week up the distance (assuming no pains) by around 10 miles, such that a few weeks before the event I am riding 2 or 3 road rides of 40-50 miles, plus hopefully a bit of mtb, and one or 2 longer rides up to a week before event. I read somewhere than as long as you can regulary ride 2/3 of the event distance (83 miles, so need to be comfy at 60ish) then should be fine ?
any thoughts/tips ?
thanks
Sounds reasonable. You won't lose that much fitness in 6 weeks, and should be rested so may feel quite fresh on re starting. All depends on your fitness I'd say.
Taper for the event too.
Saw a tip from bike198 where the guy reckoned his recoveries were better when he set out to do 50% more than he thought he could do, so if he thought he was only fit enough for a 20 mile ride, he would go for 30 instead.
TurnerGuy - given that I have not a lot of time and need to build recovery I don't see any way I can do that !
Al- tapering...... so, like, do not too much at all last week before event ?
Can you swim? If so, get to the pool 3 times a week for at least an hour's hard graft. That way you'll stay aerobicly fit, even if the legs arn't cycling fit.
6 weeks I think you'll be firstly amazed how much the first hill hurts (you'll want to push as hard as when you stopped) and how quickly your legs come back.
I've just done 6 months of almost complete inactivity, that's been a hard slog back!
Yes...rest allows your body to recover from training, no point tiring yourself out for an event, but a few short rides keep you fresh.
christ..
through injury and illness I've gone from riding every other day in 2010.. 30+ high intensity off-road miles.. to riding less than 30 miles per month for the past 18 months..
I'm not worried about regaining fitness any more so much as shifting stooones.. 😕
any thoughts/tips ?
don't stick too much to a plan - don't rush it - little & often. enjoy it. 😀
transapp - I normally do 2.5 - 4K a week in the pool, but have stitches in my foot at the moment, so unlikley to be allowed back in water till around the time I get back on a bike. I will be getting a couple of weekly swims in then though
I don't see any way I can do that
you can always try to do 50% more than you thought you could!
I reckon using the stepper machine at the gym at not the hardest setting works well to build up power in the thighs.
The 'hardest' setting is the one where you have to go like the clappers to keep your height, but a lower level lets you go slower and really push into the stroke.
Interval running to get your cv up fast.