Training with a Broken Arm
 

Murphy has a horrible sense of humour. Last week I registered to ride the Seattle-to-Portland, and on the weekend fractured my elbow. Since I won't be getting in some serious saddle time, this pretty much rules out tackling the 200 miles . So rather than let the legs atrophy for 6 weeks, has anyone had any experience with training while injured? There is only so much a riding on a recumbent exercise bike I can put up with...

First off, pick another target ride. Tacoma wheelman's runs a nice century in September, and I think there are some other ones around that time.

You can work a bit on the boredom - music, video, etc - but for me there's a limit to what I can do. After my crash last fall I was off the bike for 6 weeks, and when I was comfortable enough to ride I spend a lot of time on my bike on the trainer. I did a lot of cadence drills, some interval training, and a lot of one-legged drills.

My other advice is to work on your core strength and flexibility, to the extent you can do it with your injury.

Be like Contador and ride anyway! Broken Elbow for Contador

Sorry, I've got nothing. I broke my arm 2 years ago and did the recumbent stationary bike thing, like you mentioned, as much as I could stand to. Hope you heal fast!

Cheers guys, good find on the Contador article, I think I might have found my next hero.

I've found a pretty decent free-body leg workout at Men's Health (link at the bottom). Who knows, this could be a great chance to focus on power for a few weeks, rather than form. A bit of extra muscle mass never hurt anyone right?

The other top tip I've heard others suggest is to replace some of the carbs in my diet with protein. The theory is that rather than maintaining sustained energy with pasta/potatos etc, a good meat diet will do wonders to maintaining muscle mass and assisting recovery. Sounds like a good excuse to hit a steakhouse if you ask me.

www.menshealth.com

A doctor friend of mine broke his arm 2 weeks before STP. He had the orthopod cast it in his normal "on the hoods" position. Rode STP - the two-day - with no problem. Bet it was nasty sweaty under that cast, though! I don't know why you couldn't. I'd give it two weeks off the wedgie. If you already have a good base, that won't hurt much. Then start training again. It's what - 6 weeks away? You might even take the cast off the day before.

I wondered about that recently, not that I've broken my arm but sleepless night... Anyhow, I figured that, if I ever broke my arm, I'd think seriously about finding something like a 3 speed coaster bike with a relatively upright ride. I'd leave my arm in a sling, but I might add something to keep my arm tucked in--so I'd be less likely to put my arm out in case of an accident.

In no way like a road bike, but it might beat endless rides on a trainer.

Broke a bone in the hand. Could not ride the drops....The only way I could ride with "no" weight on the hand was by standing on the pedals, and bringing the handlebars chin high. It worked. 15 years later I still enjoy this Cannondale. Would not ever use dropped bars again. Photo by mail only.

My wife sustained a fissure at the top of the humerus bone in her left shoulder. I immediately went and bought a trainer and she was on it the next day. With the trainer's stability she could ride one handed and even read a book riding no hands. It's obviously important to begin rehabbing the arm as soon as the doc tells you. My wife swam too, so if you have access to a pool that might help as well. I'll be in the STP wondering if you made it to the start after all.

He didn't have that bad of a break though! If you need to rest your arm, or have it casted - do it. A badly healed break isn't worth coming out of a cast, or using it, a little earlier than expected.

This may be a great time to look at cross training. You could do other leg exercises, upper body with your good arm, walking, etc.

Thanks again everyone, I thought you deserved an update. The doctor said that it wasn't a very bad break and should heal pretty quick. Oroluk - thanks for the good advice, hadn't even thought of swimming, but it makes sense as a great no-impact upper body exercise. I won't be at the starting line at the STP but ericqu's advice and pick a new goal close by.

Oh and Carbonfiberboy, send kudos to your doctor mate. 'cast it in his normal "on the hoods" position' - that's just awesome.

http://www.bikeforums.net/showthread.php?t=429413

That's what I'm doing! I wanted it casted in the drops, but the good doctor was gone and no luck.