Training & Nutrition - Getting back on the bike...

As some of you may know I was involved in a bad bike incident (hit by car intentionally) on Wednesday and I am moving slowly towards getting on the bike again. For the last few weeks before the incident I was doing base miles and just getting ready for some of my goals this year (which include a century in March and a couple of road races).

I hate sitting around waiting to heal, it is so boring and I feel like I am going to gain weight... I am trying to walk as much as possible and I am getting better every day. Now I hope to be back with some spinning and other mild riding in 2 weeks if my knee cooperates with me. What is the best way to get back into base miles while not pushing my leg and knee to much too fast. Since I am not going to race anytime soon I do not need to push much now.

Any advice on my getting back on the bike? Training? Thanks

This is a situation where a triple crank can be a real boon. I'm logging my base miles like you were, and while my fitness is improving, I still have a ways to go. There are some neighborhoods I roll through that have some short but steep climbs. In order to stay in my target heart rate (most important to me), I have to sit and spin. On my nice bike with a double crank, this is near impossible. On my commuter with a triple, it is far, far easier for me to pull off.

Don't know the extent of your injury, but I'd be very conscious of whether I were mashing too much or maintaining a good smooth spin.

Funny, I was thinking about swapping to a compact double... maybe the triple will stay awhile...

I am most concerned about my knee and how it will hold up. I will probably have to work on spinning vs mashing for a while. I have quite large legs and can develop a lot of power to the crank but spinning is my weakness, probably work on that on a trainer for awhile.

A compact could work. Same principle. Avoid having to really expend yourself torquing the crank. Speed is no matter. Forget pride. You can stoke your ego when you're good and ready.

FWIW, I say emphasize a smooth spin vs. mashing, but I pay very little attention to my cadence. I'm not a seasoned pro, but my legs tell me when I'm asking too much of them. Just my theory, but I think most folks get *way* too caught up trying to hit a certain pedal rpm. Everybody's different. Power comes from torque + speed, not just speed. For base training, its all about the HR for me. I rather enjoy it, but that's just me.

When I had a shoulder injury, I had to initially start out on a trainer...With a trainer, you can choose little resistance..Knee injury that might be wise...Some think spinning can be developed more easily on a trainer..
Maybe a pool might be a wise start...warm water is good therapy . Sitting about the house from an injury...I know of your boredom..

Thanks... I really do hate sitting around... my unlimited rental movie pass is getting a workout this week... too bad I can not use my bike to go pick them up...

I am goin gto go and buy a new trainer when I go and pick up my bike next week... should help with my recovery and spinning at that...