zoltani

Today was my first real ride since I sprained my ankle on November 26th. Frankly I am amazed at how quickly I got out of shape. The ride was only about 10 miles, with a few good climbs, but my lungs felt like they are about to explode. The strength was still there in my legs, but my endurance has really dropped.

Should I be building up miles/intensity more slowly?

rustybrown

Glad you're riding again.

HTFU, endurance will come back with time in the saddle.

coma061

Glad to hear you're back on the bike. Since it's only been about a month, I'd guess that just putting in any amount of saddle time will get you back in the swing of things in no time.

Fugazi Dave

If you want endurance, focus on endurance. Put in the miles at a moderate effort and it'll come back.

GrnAhple

i been off the saddle for 4 months (ripped AC ligament of right shoulder, Bike accident) & i have been gainning so much weight from eating. Im expecting to lose alot of weight once back on & im also worried about endurance. I have been rebuilding my bike & i should be back on this week, Im plannin to start off on 16 miles a day ride (work commute) am i gonna over do it?

Cglenny

I'm glad you are better!

Lol ARE you gonna over do it? You could take it an easy speed.

009jim

Take care you don't take it too quickly getting your form back. It's easy to re-injure if you are not careful.

XianRL

I'm no doctor so I'm not sure what you're "cleared" to do, but maybe work in some anaerobic exercises. Also if you access to a gym, you can increase lung capacity a bevy of ways: swimming, superset lifts and intense core workouts. I'm not saying don't ride by any means, just suggesting some other exercises.

Glad you're back!

carleton

Glad you are back.

The first ride back is always the worst. Just expect it. You will get winded and sore for a few rides, then your body will start changing.

It doesn't take long for fitness level to decrease. It takes about 2 weeks of inactivity for things to start changing. But, you've only been off for maybe 5 weeks. Things will be back to normal very soon. Maybe 2 weeks or so. Just take it easy. You aren't starting from scratch so things will progress very quickly.

If you get tired or winded, just take a break, catch your breath for a few (or several) minutes and then continue on. As others have said, don't do anything too intense on purpose.

melisa

Hi there, it's good to know your better now. I was just wondering what helped you recovery? Was there any specific treatments that you tried or were on? If so, can you please let me know as I too am looking into getting back on track. Cheers!

zoltani

Lots of info here:
https://www.aafp.org/afp/2001/0101/p93.html

yummygooey

Usually when I go home for a week during school breaks, my legs are sore for the first couple of days back in the saddle.