Advice on returning to riding

[Bex37]

As the regular readers here would know I haven't been around for several months. It's a bit frustrating as I felt I was really starting to make some good progress especially with the help of some others in the club such as the Rev and Steve Wickham to name a couple.

Whilst I managed to get some regular, hilly rides in whilst in Perth it's been hopeless here at Olympic Dam.

I managed to squeeze a ride in on boxing day from Darby Falls out to Wyangala Dam and back; about 35km through rolling hills with nothing over about 4.5% but plenty of long steady ascents. The ride just about killed me. Whilst the mid-30's heat and non-existent breeze wouldn't have helped it's a clear indication that the few kilos I've gained and the lack of riding is taking it's toll.

Since I've got nothing better to do than talk about cycling at the moment and since I probably haven't got much longer here, I was wondering if any of the experienced hands on the forum could give me some tips on what to expect when you're returning to regular riding after a spell and also thoughts on a sensible way to regain the previous fitness level (even if it was a pretty low level at that).

Looking forward to the barrage of responses 

[Matt]

I feel ya pain mate and I'll leave it to Mick et al for the advice but cheer up and look on the bright side, at least you're not getting abused by bogans with red-p plates for no particular reason!

Might I also suggest you get hold of a computer game "Pro Cycling Manager" - wont get you fit but it will while away those "wish I was riding" blues.

[PeZulu]

Chris, having been faced with the same issues about 18 months ago I can say there is no easy way & certainly no quick fix.

I had balooned out to nearly 100kg with cycling really getting in the way of eating & drinking. Two things happened: I saw some photos of some fat guy that resembled me, & I committed to riding the Gong in November 2009 & Community Challenge during the TDU last year. I only had 2 months to train for the Gong & 4 months before Adelaide.

I started working on some base fitness i.e. time in the saddle. Initially 2 shorter rides of 1.5 hrs during the week, a 2hr on Saturday & a 2.5-3hr on a Sunday. I rode with other stronger riders & got a good workout even when "sitting" in. I joined CCCC & chose group rides like the coffee ride where I knew I could keep up (albeit with some effort initially).  Importantly, I kept things in perspective regarding my ability & didn't get too down on myself when stronger riders rode away from me.

As the base fitness increased I started doing specific HR threshold training during the week, doing a few crits & increasing the weekend mileage. During all of this, I always had an objective I was working toward. Either an event or simply a weight or fitness goal. I also found it easier to get up & ride when I had committed to ride with mates.

Again, there is no quick fix, but once you start & get back into the habit of riding your initial gains come quickly. Listen to your body, especially when you are doing the work & going backwards. Talk to some of those in the know. I have found that chatting to the likes of Whitey, Phil Thaux & Andy invaluable when it comes to cycling & training.

Col..

[gtveloce]

I've had more unsuccessful 'comebacks' than most ppl have had hot dinners. So here is my inexpert advice, based on 30 years of racing road and track in all club grades plus various opens and combines. But I'm not a coach, so a pinch of salt may be taken with this prescription.

Note that your comeback schedule needs to be flexible, suiting your body and ambitions. So this is a rough guide only - and the initial target is to get race fit for short D grade crits, not the Grafton to Inverell.

1. Start slow and steady for 2-3 weeks or more, don't get excited and overdo it (ie avoid injury!)
2. Objective is to just get easy aerobic miles into the legs and lungs and re-adapt to riding
2. Spin easy, don't grind it out - it takes time to strengthen all connections (ie avoid injury!)
3. Ride at least 3 times a week, building to daily if you can - but take a day off when tired or sore
4. Ride longer, not harder for around a month - or 3 if you can (it's called base miles, you build speed on top of base, not vice versa. The bigger the base, the better, but we all want to race eventually)
5. Once your body has re-adapted to riding base you'll feel stronger and can mix a little speed and power work with longer sessions
6. Start racing again ONLY when you are ready - but be prepared to struggle for a week or 3. And then set new targets and design suitable training to achieve those new goals.

Remember to be flexible in your comeback schedule - when I was young I re-adapted and regained form quickly, sometimes in only a week or 2 - but it takes ages (read months!) now :-( 

Avoid racing too early, but if you MUST race when 'underdone' be prepared to ease off before any damage is done, either physically or mentally.

I never follow my own advice, of course, so I get dropped every week. But I understand what I am doing and am fully informed. Sometimes you just need to get back into it and struggle a little, remember the pain and make 'improvement' your motivator. But never at the expense of your health. I have seen experienced racers train very little and race to the death - almost literally - to the extent of post-race heart attacks. Listen to your body and keep safe.

Oh, and have fun.

[Darryl]

what they said - a simple approach is to keep it in the small chain ring for a few weeks at least

[Murphs]

gtveloce got it in one, the biggest thing is time on the bike before starting racing again.

[Bex37]

LOL @ Mat

Wow, that's awesome advice guys...thanks heaps it'll definitely help to know I'm going about things in somewhat the right way   As an engineer the thing that scares me most is being uninformed and looking stupid. It doesn't bother me at all though when I'm informed and look stupid 

[Stu Eddy]

Chris,
My three ride formula to form.. From one engineer to another..

Get as many bananas and snakes alive in your jersey pockets as you can, head out for an easy ride, twice the distance of the longest one you did in the last 3 months or 60ks whichever is greater.

next week do the same again + 30ks

next week do the same again + 30ks

Enjoy the pain an misery of the additional ks each week, and no matter how many snakes you shovel in, you should get home ashen faced and ready to throw the bike in the otto.

whallllaaa after three weeks, you can relax and enjoy the ks ticking over on the garmin and spend some time looking at the reflection of yourself and your new cccc kit in the windows of the passing red P platers!!

This may only work for those of us who lose weight when we stop training, but stay positive, give it a whirl and get a good physio   

[jock]

It's pretty clear from all the other responses that you need to start small and build gradually. 

The two most important things to do along the way are to keep it enjoyable (ie don't bite off more than you can chew) and listen to what your BODY is telling you.  If it says "Hey buddy, BACK OFF!!" then it's time to go home.  Just tickin gthe pedals over can get pretty dull at times so make sure you do at least one group ride a week to break the monotony.

Whatever you do don't listen to your stupid brain.  Stick to the plan.  Chasing the guy 2 miles up the road isn't going to help you get form back any faster. 

And finally if you don't know how to handle issues like saddle sores, kneecap pain, hot foot, neck burn and lower back twinges then find someone who does and take their advice in like a sponge.

Have fun out there

[Bex37]

@ Stu

yummmmm bananas; don't get them out here at the mining camp  :'(

Anything with a formula is right up my alley 

So that's 2 x 32 km = 64 km

2nd ride = 94 km

3rd ride = 124 km

Egads! That's 30km further than I've ever ridden  ...just think of the bananas and snakes LOL.

And you've got me really confused....are there people who lose weight when they STOP training?? 

[jock]

Sounds like Stu's plan might be too much to start out with.  Maybe halving the increments might be more useful for you.  Not so much pressure and still some progressive adaptation.

[Stu Eddy]

@ Stu

yummmmm bananas; don't get them out here at the mining camp  :'(

Anything with a formula is right up my alley 

So that's 2 x 32 km = 64 km

2nd ride = 94 km

3rd ride = 124 km

Egads! That's 30km further than I've ever ridden  ...just think of the bananas and snakes LOL.

And you've got me really confused....are there people who lose weight when they STOP training?? 

Oh well, just skip the third one 
Yes there are a few of us with metabolic rates that would put Jenny Craig out of business if we went on a breeding rampage.... Stop training = loss of muscle, put on less fat than the muscle you lost and the difference is a kilo or so.

[Bex37]

Thanks champions.

Incidentally, anyone know the length of the Northern Coffee Ride/s. I've been dying to join in (Tuggerah maccas is only 2km from home) and it sounds like it could work in well with the training plan at some stage.

[Bex37]

Plan for my return to riding:
1) Quit current job that's been making me live interstate - done
2) Start new job at Somersby - 14 February
3) Return to riding

[Glenn D]

Incidentally, anyone know the length of the Northern Coffee Ride/s.

Northern Coffee Ride is around 80km. We stop at the Entrance for a coffee.