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15 Months off, Where to start?

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15 Months off, Where to start?

Old 09-08-20, 04:12 PM
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Quiglesnbits
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15 Months off, Where to start?

I've been off the bike for 15 months for a non-muscle related health issue which prevented me from riding a bike, but I've been given clearance to start riding again, and I am trying to figure out where to start. During my time off I have still been able to run at a moderate 5:00/k pace for up to 25 k per week, so I don't think my overall lung capacity is in a dire state. Prior to this issue, I was riding approx. 8000km a year, with a cruising pace of about 30kph.

With the baseline assumption that I have no health concerns other than being completely detrained on the bike, where should I start? I assume I am building from scratch at this point? Do I need to kick around in Zone 2 for a couple of weeks to avoid overuse? How quickly can I (or should I) get back into doing tempo or interval type work?
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Old 09-08-20, 05:12 PM
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I am in the same situation, and restarted my cycling around 4 weeks ago.

1- No Strava
2- Riding every other day (currently)
3- One "long" ride a week.
4- 2 somewhat intense rides per week (15-17 miles)
5- Strict diet.

After this week, I will increase my loads.

I had a pretty severe over training injury in my right knee. I just kept riding, and did 3 Centuries to include the Eroica back to back while injured. I didn't heal for almost 8-9 months.
I had also used Strava religiously, and did my miles and training no matter what. Recipe for disaster. I would say "X miles this week" and do it every time.

Currently, I feel pretty good and have a lot of motivation. I am actually looking forward to my rides, they are not merely a chore.

I have always been a strong cyclist (started at 15, now 50), so I bounced back pretty quick. I just get gassed quickly on extended climbs, but I am definitely improving.

The Strava thing- I live and ride in Santa Barbara, so Strava competition can be addicting as there are a lot of beast riders around here. Not only was I competing with my very strong brother, but also my strong friends. I am a competitive guy, so it doesn't help at all. It's great to just ride anonymously right now.

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Old 09-09-20, 06:54 AM
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I'd suggest you don't jump into training just yet. Go ride your bike, four or five times a week, for the first month. Have fun. Then you can assess where you are and start formal training October 10.
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Old 09-09-20, 09:03 AM
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Seems like getting on the bike and doing a very short ride will be a good start.

Frequently after being off the bike for a while, that first ride or two feel for the most part a breeze. It is the third or forth that muscles and the butt start complaining.

What are you wanting to get back to? Riding all out for 60 miles at HR busting paces or leisurely 1.5 hour rides where you might cover 10 miles?
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Old 09-09-20, 12:01 PM
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I'd just go ride. I took off 7 months last summer and started again this spring. Took a few weeks to get back into the swing of things, and I jumped into workouts within a week or so. It was tough. Took a couple of months but all the fitness came back.

Easier to get it back than it is to get in the first place.
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Old 09-09-20, 12:07 PM
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I had been off the bike for a few years. When I started back up I limited my rides to a 10 mile loop with 650 ft. of elevation gain. Initially that 10 mile loop would leave me completely spent. I've slowly worked up to where I'm easily doing 20 mile rides with twice the elevation gain and have done some 30 mile rides. Forget about expectations at first. Just ride and listen to what your body tells you. You might be surprised at how much muscle memory you retain even after over a year of not riding. Just don't push yourself too much too soon.
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Old 09-09-20, 05:33 PM
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Start rebuilding your aerobic base, which means time in a saddle.
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Old 09-10-20, 07:58 AM
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Originally Posted by wolfchild View Post
Start rebuilding your aerobic base, which means time in a saddle.
this. and condition your back side
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Old 09-10-20, 08:42 AM
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Originally Posted by Flip Flop Rider View Post
this. and condition your back side
Does Proofide work as well on your back side as it does on leather saddles?
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Old 09-11-20, 08:00 AM
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step 1 - go for a ride
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Old 09-11-20, 09:23 AM
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2 full days and half of today has gone by. Have you ridden yet?
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Old 09-12-20, 06:59 AM
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Originally Posted by Iride01 View Post
2 full days and half of today has gone by. Have you ridden yet?
I got out on a bike today! I am not currently home, but at my grandfather's house we keep an old errand bike with flat tires and a rusty chain. It was windy and slow, but it was nice. No ill effects, and felt nice to be on the move again. In summer the great-grandkids bring bikes and the necessary equipment, but now that we're in fall, I will be procuring a pump and some lube for this house.
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Old 09-12-20, 02:31 PM
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I have no health concerns other than being completely detrained on the bike, where should I start?
Why do you think you are "detrained"? Since you posted in a training forum - what are you supposed to be training for?

I suggest you ride your bicycle several times and make note of how you feel when you finish. (anything hurt?}

Then - I suggest you measure your ability using equipment and a course that you plan to "un-detrain" with.

Good luck.
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Old 09-14-20, 12:59 PM
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Main thing I notice riders in your situation complaining of is butt pain. Easily remedied - daily short rides seem to work best for that. Other than that just build your weekly mileage, a little at a time.
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Old 09-15-20, 10:38 AM
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I'm not sure why I'm bothering - the advice above is already spot on.

Don't think about "training" yet. Go out and ride for fun. Frequently.

Keep track of your numbers so that in one, two, three months time you can look back and see progress. But under no circumstances should you care about the performance now, particularly during your ride. If you can figure out a way, store the data without looking at it.
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Old 09-15-20, 11:02 AM
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Oh yeah, also, the standard formula is to increase time/mileage by 10% a week. But it's not important to follow that rigorously. Just make sure that the number isn't zero most weeks and that it isn't 50% either.
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