after good few year out of the saddle have put in a lot of effort to get back up to fitness 8 months and now have had to stop as have broken my leg the tib /fib have had surgery on my leg and had a bolt put down the fib so I am sitting here wait for it to heal planning how quick I can get back on my bike. I like play around in the mud and twist single track but am worried about falling over and hurting it any body got suggested fitness plan to get back to having fun with out risk of being put back to square one again spd are off the bike for sure and be flats for a while
Healing vibes fella..
I'd suggest a good physio to get some advice and assistance.
Locate one that's sports based and take it from there - having been thrice unlucky in my choice of physio I finally got lucky with an intro to one that was also a very active biker.
Rather than rely on luck best suggestion may be to track down your local cycling / running club, give then a call and see who they might refer you too?
Am in the same boat. Broke my tib and fib 4 weeks ago and have a plate in the tib. Have an "aircast" boot on, that I can take on and off so I can move the ankle and at least get some movement going (seems to be better than a full cast). I am expecting to be none weight bearing for another 3 weeks, then will be doing gentle spinning (no load) to get movement going again. For proper riding I am expecting to be off the bike for 3 months.
To get fitness back and replace the muscle wastage I expect it to be 6 months.
No matter what, it isn't going to be quick. It isn't much help, but it's something you need to get your head around - it's going to be quite a few weeks/months before you are back on your bike and riding the local woods - bear in mind that one wrong move and you'll be back where you started.
I am spending my time doing upper body stuff (am up to 130 sit ups in the mornings), and walking with crutches is a real shoulder/tricep workout. I am hoping that this will help me when I get back on my bike as my upper body is quite weak. Helps to concentrate on something else as well.
Oh, and the savings made by not commuting / eating loads can be spent on shiny bike bits (thats how I spend my time - ebay is your friend!!).
Good luck and healing vibes
All the best for a quick recovery.
I was in plaster 8 weeks, pin removed (was supposed to be 12 weeks, but surgeon was going on hol and wanted it out of way!!)a further 3 weeks on crutches recovering, although could drive, biking out of the question!!, then gradual return to biking.
Physio a definite help, and actually spinning really good exercise to build up the ankle movement,full 6 months before back to 100% normal activity.
