A Diary of Injury Recovery
Seven weeks ago, I went THUD and cracked a rib. I’m “happy” to report that things are
on track for recovery.
I am pretty sure I turned the
corner in this last week. Here’s a
review. I have gained some unwanted weight, thanks to the reduced activity
levels. I’ve lost a surprising
amount of aerobic condition. On
the other hand, the rib is healing nicely, and I find I am capable of accepting
increased training loads. Not increased
over previous norms, mind you, but definitely an improvement.
In the past week I reduced overall
volume somewhat, from the
“maintenance level” I had worked up.
At the same time I added a bit of increased effort. How much? Not much at all, but it’s a start.
Here’s what I did:
- Increased stretching routine to about 2/3 of pre-crash levels.
- Began limited core/abs strength training, 10 minutes per day, 4 days per week
- Added two short hill drill interval sessions, of about 15 minutes each
- Used the fixed gear bike for two hours on one day.
- Rode 10 hours at low cardio levels, distributed over 6 days.
Folks, I’m here to tell you, by
early Sunday afternoon, I had the thought that I just might have overcooked it a bit! By the end of a very modest two hours of riding, I was
feeling cooked. I am happy to say that the feeling did
not last. Recovery and rest took
me back to a happy state.
That sketch of the effort doesn’t
look like much, does it? But it’s
a good start. I’ll increase this coming week. It’s time to reduce the unwanted
weight, and increase the aerobic capacity again. But gently. Very gently.
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