I see that there is some interest in learning to craft a winter training program. This will hopefully turn into a thread discussing the winter program I'll be using, though possibly discussing my utter failure to manage it. The goal of the program is to be able to ride fast and hard recreationally, and participate in some difficult long distance rides spring and summer 2011. This program will look easy to begin with. It's supposed to. Anyone would be welcome to follow along with me. YMMV. You'll notice that I won't follow the suggested program exactly because of my experience in LD training, social schedule, or how I'm feeling. If no one is interested, I'll discontinue posting after a few weeks.
Edit: This thread runs for 21 weeks. The training program was a success. I didn't get any younger, but I did get stronger again and met my goals. My recovery got a lot better, my work capacity increased, and my back pain decreased greatly. When I started, I was taking 600mg of ibuprofen twice/day for back pain. By the end of the program, I seldom took any. All suggested workouts for 21 weeks are posted here. Anyone is welcome to enjoy a great winter with them.
I hit a tree while skiing and fractured my skull last December, then did something horrible to my back while skiing steep ice a few weeks later. My guess is that 12 years of not skiing and having dropped out of hard riding and training for a few months were the issues. Residual issues are some loss of balance and hearing, lumber stenosis, arthritic facets, and thin discs.
I've been working on rehabbing ever since. I did the usual PT and Pilates stuff, which helped to start with. I got the best results from periodic bicycling and resting and not doing much trad PT. The wife and I have been riding a pretty strenuous group tandem ride, 30-60 miles, Sunday and then going to spin class Thursday for the past several months. We are new to training on the tandem. Two weeks ago my back felt good enough to try adding some weights. That felt OK, so this past week I started my usual winter workout program.
This will be an investigation to see whether it's possible for an injured 65 y.o. to get it back, and specifically to see whether more work will improve his ability to recover. Current weight is about 160, which is my decade-long normal fall weight, and current recovered morning resting HR (MRHR) about 49, also normal. Max HR 160-168, depending on recovery, LT 148-154, same.
First week (past week):
Tuesday: 0:30 zone 1. 8.2 miles on rollers. Felt good. After, 1 set of 30 at gym in order: leg sled 180, horizontal rows 70, back machine at max, squats 95, benches 75, 1 legged calf raises, situps with hips at 90°, 40.
Wednesday: 0:45 zone 3 cross training. Did 40 minutes on the Stepmill at gym.
Thursday: 1:00 zone 2. Did an hour of spin class, relatively gentle intervals. After, 1 set of 30 as before. Legs hurt pretty good.
Friday: 0:30 zone 2 cross training. Did it on the Stepmill. Some HR drift, not too bad.
Saturday: 1:15 zone 2. I took it off.
Sunday: 1:15 zone 2. Did 3:20 on a 46 mile tandem ride, about 3000' climbing. Good ride. Didn't ride too hard. HR depressed a bit: only 0:15 at LT. Average HR 128, a bit into Z3. Legs hurt pretty good by end.