retraining

Question
I was in a cycling accident a couple of months ago, and just got my arm cast off and will be ready to start riding again within the week. I took a short spin (maybe two or three miles) the other evening, and apart from the slight aching in the arm where it was broken, I realized how completely out of shape I had gotten sitting around healing.

I generally commute by bicycle at least half of the time (when I'm not running late), and go on at least two 40+ mile rides a week, but could tell after 10 miles I'd be feeling it after that first ride. Any advice you could tell me that'd help me get back to where I was?

Answer
Hi Mike,

I was actually in a bike accident myself back in late September of 2005 where I hurt my knee and because of that was unable to do my usual charity ride for CF in the spring.

What you are saying is pretty typical as far as not being on the bike for a while then getting back on and realizing how "out of shape" you have become. You will actually very likely recover very quickly as you ride more.

Here is what I would do. First don't overdo it or try to go to fast too soon, Do some short rides before you start doing the longer rides, you will need to "get back in shape" before doing the longer rides.

Here is a good workout plan to help build muscle and recover, just make sure not to overdo by using too heavy of weights too quickly.

http://www.bmgfitness.com/workout

You may also want to check out http://www.bicycling.com/topic/0,6614,s1-3-20-0-0,00.html

Hope this helps,

Let me know if I can be of any further assistance

Have a great day

Jerry Goodwin
www.bmgfitness.com