Getting up to speed after a long time off...
Greetings - I'm way behind schedule with my fitness, a broken foot took me off the bike for a couple of months. Needless to say when I try to ride with my buds on weekends, I'm left in the dust.
The good news is I can now ride almost every weekday for about 1 hour. So my question is how would you approach this? I started a couple of days ago with about 15 miles of spinning and watching my form solely in the little ring, definitely not pleasant riding but I felt it. This ride is pretty flat, with about 200 feet of climbing. I can continue this routine or I could alternate with some hills, maybe about 1,000 feet of climbing. Any suggestions of how (if I should) alternate these activities so I get in shape more quickly?
Well......you asked for opinions. What you will get are just that, opinions. They will generally be worth exactly what they cost.
I was off a lot longer than you. I found that riding, all kinds of riding was good. You don't say, but if you are a competition rider do what your trainer says. If a "hobby" rider then while paying attention to form put on miles, lots and lots of miles.
Mix that up with a competent weight program and in a wee while you'll be back in top form.
But be careful not to push too hard. Or, you risk joining the ranks of the permanently injured. From experience, mine and people around me, I can say that unless you have a full time rehab staff and spend all, I mean All, of your time on rehab the words Quickly and Full Recovery do not belong in the same paragraph.
Last edited by HawkOwl; 05-05-14 at 09:08 AM.
Strength first. Your limit in performance is strength. Of course, maintain or improve mobility (if you were tight) at the same time.