Keeping fit while recovering

[ct biker]

So I need shoulder surgery to repair some torn muscles. My rehab includes 4 weeks with my arm in a sling. Since I wont be able to ride for at least 2 months, I was wondering about how best to maintain my cycling fitness. I am considering an indoor trainer. I have never used one before and would like to know how useful/fun/boring they are. I see they can be picked up for R2000

http://www.sportsmanswarehouse.co.za/product/sportsmans-warehouse-indoor-trainer

 

Any advise or suggestions.

 

tia

 

 

[Bateleur1]

Well if you are only going to use the trainer while you are recovering then rather go to a gym for four weeks and do spinning instead of spending 2 K on a temporary training device.

 

However if you are looking at using the IDT after the recovery and use it to supplement/compliment current training then you should look into what you want to setup and there are a few options of which the most popular is virtual training. Look for the Cyclops threads to get more info on that but you might have to spend more than the 2 K of the Sportsmans Warehouse IDT.

[Captain Fastbastard Mayhem]

Firstly, don't buy that one. It's overpriced. Significantly.

 

Secondly, they're SUPER boring, but they get the job done if you're prepared to put on a series / movie whilst you're training, and plug the headphones in, or you're able to just zone out and klap out a session. 

 

Have a look at the classifieds here for some decent trainers, alternatively through Chain Reaction Cycles or Chris Willemse or EvoBikes. They're your best bet - not that natty SW one. 

[dave303e]

Sign up for a gym membership where there is a wattbike for the next few months.

 

I have had a few shoulder opps and you will need an extensive rehab and strength reconditioning program to get your shoulder funtioning right again.

 

A gym membership will allow you to access the wattbikes and other things to train your legs and then when the time comes you can get your shoulder back on track in terms of strength using the gym weight equipment.

 

For the first 4 weeks- wattbike sessions, unweighted squats and bosu ball squats, stair walks/step machine and plenty of sit ups and core work in the later 2 weeks.

 

Then transition using your arm on the wattbike and slowly adding the rehab exercises as and when your physio tells you to, and then work on getting it strong afterwards, no reason to run around with arms looking like Froome...

[V12man]

Try out something like http://zwift.com/ or the sufferfest videos - you won't be completely bored - and you might just get strong...

 

of course - these are better with better trainers - but still better than watching tv

[carrera4s]

Similar topic but different issue:  I have inflammation in both knees due to Patellofemoral Pain Syndrome.  Any cycling just aggravates the situation.

 

I do core exercises two / three times a week.

 

Any other suggestions?

[V12man]

Similar topic but different issue:  I have inflammation in both knees due to Patellofemoral Pain Syndrome.  Any cycling just aggravates the situation.

 

I do core exercises two / three times a week.

 

Any other suggestions?

Bikefit first....

 

Then learn to swim....

[Fat Boab]

Similar topic but different issue:  I have inflammation in both knees due to Patellofemoral Pain Syndrome.  Any cycling just aggravates the situation.

 

I do core exercises two / three times a week.

 

Any other suggestions?

 

Get to the root cause, with the help of a physio or biokineticist, and then get them to prescribe rehab exercises. 

 

I used to get a lot of PPS, related to poor patella tracking. Turns out I had weak glutes, hip flexors, hamstrings and the muscles I did have were too tight, which irritated my ITB. I also rode with wide knees. Rehab exercises to strengthen the muscles. Regular rolling to release tension. And gradually bringing my knees in to brush the top tube (why gradually, cos it's reschooling and it needs time to 'stick', and also too big a change in my cycling gait irritated everything that it was meant to alleviate!). Probably took 6-12 months for me to be 'cured'. Even now, if I skip too many rolling sessions, then I'm in trouble. But 2 mins of rolling and the release is instant....

 

Good luck.

[dave303e]

Similar topic but different issue:  I have inflammation in both knees due to Patellofemoral Pain Syndrome.  Any cycling just aggravates the situation.

 

I do core exercises two / three times a week.

 

Any other suggestions?

 

another good alternative is paddling, it's not that expensive and is great for core and upper body, also great to maintain cardio when your lower half is injured...

[ct biker]

Thanks for the replies everybody. I will probably look for an indoor trainer. Wont be able to drive for four weeks which means getting to the gym will be a mission. Also, I really don't like gyms.

[snakedoc]

Here is some motivation ala Richard Murray

 

[Fat Boab]

I managed to find this photo of Daryl Impey's trainer set-up when he broke his collar bone from last year. Might help give you some support to get on the trainer earlier? (It does assume you're a roadie....)

 

[Veebee]

Agree on getting a quality trainer if you can.

 

I never wanted one in the past , but after breaking my collarbone I bought a Cycleops Fluid2 which I spent 2 months on. Sufferfest videos or just the Cycleops routes kept me busy.

 

Didn't take long to get back into it once I was on the road. I now use the trainer at least twice a week for intervals so was a good investment.

[Allrounder]

I have n number for a very good fisio. Got me going in 4 months instead of 6.