sabazel

On Tuesday night I hurt my inner right knee by my speed group ride with a bike that wasn't 100% fitted. I took Wednesday and Thursday off and iced/ibuprofened, and I also got the bike fit. Tonight I led my weekly C ride, and about 10 miles in the pain came back. It wasn't to the point where I couldn't ride, but it was definitely chronic. Went away on the downhills, steady on the flats, worse on the hills.

So I've decided to take a whole week ::gasp:: off of the bike. I'm cringing at the thought, but trying to see it as a sort of mid season recovery. I've been going hard hard hard since the start of April.

How should I ease back into my routine after my week is up? The LAST thing I want to do is reinjure. I've heard that for every week off multiply by 2 easy recovery weeks. So if I've been averaging 180/200 miles a week complete with intervals, one long ride, and one speed ride, what would my getting back into it look like? 1 easy week at 100 miles and then one week around 120 with some more intensity?

Please, any advice is greatly appreciated, this is my first cycling injury!

Blackdays

I can't give you any advice on getting back into it after the week, but I will say that you are doing the right thing.

A lot of people underestimate the value of recovery. It is just as important as training. Give your body a week to recuperate, and you will come back at your full strength. A week off won't hurt you.

Also, if you have a trainer or rollers, I would recommend just spinning lightly on it a few times to allow your body to adjust to the new bike.

lazerzxr

Take the week off and go easy when you get back on. Trust me, ive just had 2 years off from cycling and still suffer because I didnt ice and properly take care of an IT band and HS injury. If Iknew then what I know now things could have been very different. Rest a week and then go real easy until you know for a fact that you are ok to continue.