Regaining form and fitness after lay off

[cadenceblur]

Hi Guys

 

I had a back operation at the back end of last year and am now ready to resume training.

Been off the bike for 3 months.

Prior I was totalling around 7-8 hours a week.

Structured workouts and was reasonably fit.

What would be the best approach to start the journey to full fitness again?

I do both road and MTB.

[WrightJnr]

Can only think.....you seemed to have a good idea before the lay off so must know your body and limits well. If the doc has given the all clear then ease back into things. I’d stay away from intervals or rough MTB terrain for a while. Get the core strong again. I’d spend the next 6 weeks just enjoying my bike...But I ain’t no coach or doc!

[Patchelicious]

Do as much as your doc says you can?

[Fox3]

Do what your signature says...just ride...it will come back again

[cadenceblur]

Yeah. I have a good idea as to what the limits are. Will probably need to dial everything back a bit and build a new base. Previous numbers are definitely not attainable at present. Patience I guess.

[Tabula Rasa]

I dont know much about this but wouldn't using a indoor trainer be a good start? It would definitely be more forgiving than the asphalt.

 

 

 

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[Jewbacca]

I dont know much about this but wouldn't using a indoor trainer be a good start? It would definitely be more forgiving than the asphalt.

 

 

 

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eeuuuwww

 

He has been given the all clear. Confining yourself indoors when you should be out enjoying summer on the bike because you want to chase numbers is ridiculous.

 

Forget numbers, forget watts and just get out there... 2 months of slowly building back to full function, reminding the muscles and the body what to do and doing strong core work is the answer.

 

Start chasing numbers again once you have relaid the foundations. Or not.. who knows, this sort of thing and experience might just change the way you look at bikes

[Simon123]

My end of year travel schedule always ruins my riding, as basically Oct to mid-Feb I basically do almost nothing on the bike.

 

Also near Muizenberg (Marina da Gama), so keen for some mid-week rides in the morning perhaps at Tokai or greenbelt.  Friend also keen to join who also been off.

[Tabula Rasa]

eeuuuwww

 

He has been given the all clear. Confining yourself indoors when you should be out enjoying summer on the bike because you want to chase numbers is ridiculous.

 

Forget numbers, forget watts and just get out there... 2 months of slowly building back to full function, reminding the muscles and the body what to do and doing strong core work is the answer.

 

Start chasing numbers again once you have relaid the foundations. Or not.. who knows, this sort of thing and experience might just change the way you look at bikes

Maybe you're right

 

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[Pusher]

IDT and base build on Trainerroad!

[Thomo]

Don't rush it, as you're likely to do more harm.

Listen to medical staff and your body.

[Colin Pym]

Fortunately you went into the op fit, which helps speed up the recovery. Build your core again, and as long as there are no aches and pains in the process I’m guessing you're good to go. Personally, I would avoid doing things which may jolt your back.

 

Your body will let you know if it is not happy!

[Jva]

Had a back op in November, what helped me get back relatively fast was doing core and stretch exercises my Bio gave me, then indoor trainer and before you know it riding outside again. Just listen to your body, if the back gets sore back off, if you feel good build a little bit.

[ChUkKy]

I know this is slightly different but I had a lay off for a few months... basically lost a bit of interest and motivation to ride. Mates were just racing, racing and racing so the social and fun aspect dwindled.

Getting back into it was tough but fun, my knees took a bit of a hammering as I got straight back onto my singlespeed and trained on that.

Afternoon interval sessions through the neigbourhood. The loop I do is 20km and I monitored my progression with strava times, weekend were a bit longer rides. Fitness picked up very quickly again.

Hang in there, its not easy getting back into it... Im still getting there myself.

[s14phoenix]

The rest period after doing 947x2 and the festive period laziness has really killed my fitness and motivation also...

 

Finding it very hard to do anything but have been forcing myself to do some work on the IDT in the evenings after work and after its too dark. I also go ride alone so motivation has to come from myself.

 

Did a short ride on the mtb for some fun also which wasn't bad but I was surprised how much fitness was lost and how quickly my HR would rise to max.

 

Also just trying to do my best to get back to training and just riding for fun in general.

 

Am telling myself to get off my lazy @$$ and do something all the time but sometimes I just ignore myself.

 

Good luck!

['Dale]

Do you have any restrictions or cautionary measures since the back op', OP?