The training thread: How was yours? (today/yesterday/etc)

[g-boaf]

Today virtual Col du Tourmalet.

Average HR 157bpm.

[g-boaf]

Passo Pordoi today in Fulgaz with 227w average.

Didn’t push the average HR above 157. To be honest mind wasn’t in it today and just wanted to get the ride done.

[g-boaf]

I did a tough 3 hour ride yesterday, so today I had dead legs. 2 hours was enough today.

[jasonc]

Been doing a few intervals lately on a coot-tha Wednesday. They hurt but I'm starting to see results. That and reducing my headaches medication (with approval from the doctor). It all helps. Miles away from where I was in 2020. I have to accept that I won't get back there

[am50em]

I thought I had lost my top end power as over last two years only seemed to be able to hit 850W. This morning went home via a segment where I can usually generate max power and hit 1050W and maximum power out to 15 seconds. At the time I felt I didn't quite get on top of it so was pleasantly surprised when I got home and checked the ride.
My left:right power balance has gone back to 50:50 after months of 52:48. It seemed to reset after having chinese massage three weeks ago (suffer from occasional tightness in quadratus lumborum and piriformis syndrome.).

[g-boaf]

I have to accept that I won't get back there

Welcome to my world. I have no top end power at all (not like I used to have) and likely won't get it back. I'm just improving the average power over 2 hours instead.

[Mr Purple]

Back on the indoor trainer today, day 11 post six fractured ribs and scapula.

Simple seated small ring cadence stuff for 18 minutes, average 145W and 142bpm. Not uncomfortable though definitely won’t be pushing much power for a few weeks due to the limited chest expansion.

Received my discharge summary today - Hb from 154 at presentation to 127 within 24 hours. Turns out estimated blood loss from one rib fracture is 100-150ml and I had six plus the scapula plus multiple haematomas. Probably a bit over a litre. Might explain a few things.

Definitely no outside for a while!

[am50em]

Sounds like recovery going very well.

[jasonc]

at least you can look at the bike again, that's good news

[warthog1]

No mucking around Mr P! You are made of stern stuff. I was off for a couple of months at least after my off.

[Mr Purple]

No mucking around Mr P! You are made of stern stuff. I was off for a couple of months at least after my off.

The Kickr bike was in the garage taunting me. To be honest it was easier than rolling over in bed anyway, so wasn't too bad!

It's a bit of a tricky one psychologically. If I hadn't been riding I wouldn't have sustained the injury, however if I haven't been riding I wouldn't have had a VO2Max of over 70, and be perfectly adapted to recovering quickly after that sort of injury. You could see the 'cyclist' factor throwing them at every stage in hospital. They had to turn down the bradycardia alarm because my heart rate kept dropping below 45 and the highest blood pressure I saw was 130 odd.

I think this is a good opportunity to practice seated, spinning with cadence between 90-100. And obligatory because I can't actually stand or have two hands on the bars at this stage! Hopefully I can trick my brain into riding like Froome, whereas in the past I have had random bystanders yell 'He rides like Contador!' at me as I go uphill. I suspect it'll be faster and certainly lower stress.

[warthog1]

Nice.

[g-boaf]

It's a bit of a tricky one psychologically. If I hadn't been riding I wouldn't have sustained the injury, however if I haven't been riding I wouldn't have had a VO2Max of over 70, and be perfectly adapted to recovering quickly after that sort of injury. You could see the 'cyclist' factor throwing them at every stage in hospital. They had to turn down the bradycardia alarm because my heart rate kept dropping below 45 and the highest blood pressure I saw was 130 odd.

I think this is a good opportunity to practice seated, spinning with cadence between 90-100. And obligatory because I can't actually stand or have two hands on the bars at this stage! Hopefully I can trick my brain into riding like Froome, whereas in the past I have had random bystanders yell 'He rides like Contador!' at me as I go uphill. I suspect it'll be faster and certainly lower stress.

Yep, that's exactly what I thought as well when I had my off. But if I wasn't riding a bike I'd probably have been in serious health trouble and maybe overweight.

Well done getting back active so soon.

I did a very difficult interval workout today which had four sprint bursts of 10 seconds at 775w. Well I couldn't manage more than 500w and failed those sections.

But I could then go 3 minutes later do 265w for 20 minutes without issue, and then another tough 15 minute block.

[Mr Purple]

18 minutes with 165W today, average cadence 96.

Pretty happy with that at this stage! Weird what a high cadence does to the hills, you just don't notice them.

The hardest part is putting on the shoes. Which is probably a good sign.

[jasonc]

nice work Mr Purple. you could always try running flat pedals, in thongs/slides

[Anrai]

Well apparently within the week I've cut 9 minutes off my new route at my more relaxed intensity, happy with that.

The hardest part is putting on the shoes. Which is probably a good sign.

nice work Mr Purple. you could always try running flat pedals, in thongs/slides

I've been commuting on mtb flats with slip-on skate shoes I bought when my wrist was busted. Maybe not the most breathable but they are technically sportswear. If you're worried about style, Fast Times in the major cities should have the Hours is Yours penny loafers. They run a little loose per size, but I haven't had any issues with coming out of them/pedal slippage (though I have the ones with their regular skate outsole) and they feel quite comfortable in some good socks.

[Mr Purple]

It's not specifically the shoes, it's the act of getting on 'any' shoe except possibly thongs. Either way it's getting better! Also I can't reach my bidon in its cage, though I can get around that by putting it on the boot of the Valiant.

Solid hitout this morning powerwise though endurance is taking some work. 28 minutes with 195W including 7th overall on a virtual segment with 259W average for just under 3 minutes. Considering that's all entirely seated with one arm in a sling I'll take that!

HR is a bit spiky, no other untoward issues. Pain settling, chest expansion much better.

[am50em]

Sounds like recovery is going extremely well and won't lose much fitness.

[g-boaf]

I've injured my lower back somehow, just on one side. I can do Zwift but I'm hobbling around a bit.

[jasonc]

I've injured my lower back somehow, just on one side. I can do Zwift but I'm hobbling around a bit.

I locked up my back last month moving a big rock in the garden. Had some dry needling on my spine and was all good. Hopefully you sort it out quickly

[Mr Purple]

Best of luck with the back g-boaf. Best to keep moving.

55min today with normalised power 184W. Considering that’s all with no hands on the bars I’m surprised.

It’ll take months to regain the upper body strength but given I’m getting better at the cadence work I may not need it.

[g-boaf]

It's a bit better today - I can still ride.

I did have a somewhat bulky and heavy backpack on Monday so maybe that was it.

[Mr Purple]

Week 3 post accident tomorrow.

184W NP for just under an hour today, average cadence 98pm and maximum power 441W.

That’s honestly about the limit with no hands, not really the legs holding me back it’s just too hard on the butt! Hopefully get granted freedom from the sling tomorrow.

[Mr Purple]

Officially out of the sling IRL, condemned to the sling on the trainer until six weeks. Probably a reasonable rule, given how much you'd use the scapula with the left hand on the bars.

Trick seems to be to go nuts on the cadence. 29 minutes with 211W at an average cadence of 107 (!) this morning. Have worked out a dodgy way of propping up on the bars with the right hand on the left top to brace myself occasionally, but otherwise mainly no hands.

Physio reckons a total of 12 weeks off the bike but full active movement at six weeks. We'll see, but I'll take his advice as that's what I'm paying for.

[Mr Purple]

Solid week with one arm. 164km/1900m with a Strava RE of 553.

More importantly took my first proper KOM since the crash, albeit an indoor one (necessarily). 1.73km/6.5% with an average 300W one handed spinning my legs out. Someone will beat it but they will feel bad.