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How to recover racing form?(6 posts)

How to recover racing form?krishna
May 29, 2003 7:32 AM
I injured myself and have been off the bike for a bit over a month now. Not only off the bike but off any form of exercise, period. How should I structure my "comeback"? Is my aerobic base completely shot? Can I realistically look to July for racing again?

Some details:

** Stopped riding April 24th
** Had 1K base miles (not including a trainer miles - I'm in frigid Wisconsin)
** Had a solid off-season routine (weights, trainer)
** Beginning in April, had completed switch from base mile training to race training (i.e. 2-3 hard efforts a week)
** Did not get in a single race before the injury



BTW: injury was not bike related
Question refined...krishna
May 29, 2003 6:00 PM
1) approx how long should I give myself before starting intervals/sprints?
2) should I gradually work up to longer rides over the span of a month or should I just dive right in?

Did my first ride today and had the opportunity to reflect on what I was really hoping to get out of my initial question. While I'm itching to train hard, I'm also deathly scared of getting some kind of overuse injury & ruining what little season I have left.

Thanks for all and any help,

I don't claim to be an expert...eschelon
May 30, 2003 7:27 AM
but I am not devoid of knowledge...with that this is what I would do...

Your base mileage is cumulative and the benefits gained from all of your base mileage training from the very first serious training rides do not diminish to nothing in a matter of a couple of months of inactivity...but like a cold automobile engine, you need to give yourself and your body adequate time to "break back in" to be able to deal with the rigours of hard training/racing.

With that, my personal strategy to get into shape for racing would be to mix in high-cadence/speed work into your short rides and alternate accordingly with easy endurance rides for a few weeks...and then transition to shorter duration power workout rides where you work out at lower cadence and use more of your muscular system as opposed to your cardiovascular system. And then if you are up to it, get in some med-fast group rides.

Then again, if you got the doe, sign up for a couple of months with a coach...maybe online such as

Chances are though, your peak fitness level will be much shorter than someone who didn't have a lapse in training cycle...then in winter season you can obviously start the build cycle again.
Race Into Shape! The Only Way To Go =)BigLeadOutGuy
May 30, 2003 6:27 PM
I've kinda been in the same boat as you, I had a major surgery and was off the bike for over 3 months. When I was able to hobble onto the trainer I just did base miles for 3 weeks then I started racing the following week. It was tough getting back but after a few races ive been placing in the top 5. Listen to your body tho, I started out 7 hours a week for week 1, then bumped it to 12 hours for week 2 then to 20 hours for the 3rd week. youll be surprised how quick you get back into shape.
good luck!
Race Into Shape! The Only Way To Go =)krishna
Jun 3, 2003 5:41 AM
Thanks for the responses...

To BigLeadOutGuy: Sheesh! 20hrs?! I'm assuming you a) do not have a job or b) have a maid

=) Sacrifice the sleep!BigLeadOutGuy
Jun 4, 2003 7:47 AM
oh man, things get really hectic when I ramp it up to 30 hours a week! =) I have evening hours at work so I am up and out the door by 7am and train for however many hours i need that day..get home, hose myself down and be at work at 1pm then work till 10pm. get home, pass out...wake up and do it all again. =)
Living the life of a bike racer....gotta love it! hahaha
Ride safe