Training & Nutrition - Need suggestions for an alternative

Last year I got back on a bike after a 28-year absence. Training has progressed nicely, I ride daily (weather permitting), and average 500 miles per month. Until this past Thursday - I threw a chain on a 25mph downhill, locked the rear wheel, and have my right arm in a cast as a result. Obviously, I'm off a bike for the next 4-6 weeks.

Anyone got any suggestions as to what I can do in the interim so as to minimize conditioning loss? My workday morning gives me a 45 minute window while the coffee brews, which I was using to do a 10-12 mile loop. Found out this morning, I can walk a bit over 2 miles in that time - not considering running at the moment due to the possible jarring. Plus I've always found it hard to be enthusiastic about running.

Anyone have any other suggestions?

Syke
Deranged Few M/C

Too bad about the crash. What about a trainer? That way you can ride and not go anywhere.

BTW, if it takes your coffee 45min to brew, I might also have some new coffee pot recommendations :)

squats.

lots of squats, high reps, low weight or none

bust out as many squats as you can do in 30 secs, then 45 secs, then 60,
then repeat.

when you get back on bike you will FLY

do 45 minutes of this stuff 3x weekly. results guaranteed or
my next post is free

Stair climbing. Find a HS or college stadium near by and climb.

squats... very few(3-5)... high weight...

goes against what most people will say.. but it works.

With your arm in a cast, you may not be able to Squat.

However, after I ruptured my bicep and my arm was in a cast, I could still do leg press. Unfortunately you will have to join a gym. Alternate workouts. Some days do very heavy weight to build strength, other low weight, high reps. One real killer is stripping weight. However you will need a partner. You load the machine up to do a weight you can do for five or less reps. Do three and have them strip off 45 pounds. Another three rep, strip another 45 pounds. We load up the machine and get going until we get like 25 to 30 reps in. When you get off, it is the same feeling you get after a long steep climb.

BTW: Throw in a few calf raises, hyper extensions and sit-ups. Anything you don’t need your arms for.

Good luck, Heal quickly!

You can do a lot of lower-body work even with the arm in a cast. Since your starting out again, some strength-building in the gym would help. Strengthens your joints, ligaments & tendons as well as the muscles themselves. Start with the lightweight/high-rep stuff to work on from and joints. Then progress to the strength-building 1-5 rep range. This isn't the same as size/bulk-building 5-15 rep range... yea, seems kinda counter-intuitive, but it does work. Then move onto speedwork. You've got

- leg press
- leg curls
- calves raises
- etc.

Don't for get the roman-chair for strengthing the back. Your length-strength actually goes through the back & arms when you pull on the bars to keep the upper-body down.