Long lost fitness!!!!

[S1mon]

Ok I have had 16 months of illness operations etc.
now declared fit to start properly again . I could easily do 45-50 miles with hills but went on my turbo last night for first ride did 45 min and threw up!!!!
I know it's a long road but will I regain my fitness faster than first time when I also lost 10 stone to go with it

 

[MattHB]

dont forget turbo's are harder than the road because you dont get the chance to stop and freewheel/rest on the move.

good luck with your recovery must have been a nightmare

 

[shouldbeinbed]

Best of luck, my cycling has been really hampered by a knee injury that has taken quite a bit of fixing. Nearly there now but I need to build up the fitness and drop a couple of stone after the last little op is over, so can sympathise with the concerns.

 

[smokeysmoo]

Softly, softly, catchy monkey

 

[S1mon]

Thanks guys my knee is hopefully was the problem . That is why I had to go to 0 exercise . Luckily kept the weight off

 

[Albert]

I have had lots of time off through health issues and am half way through a 8 to 10 week lay off.
My advice, which I will follow:
1 - Start with a gentle week - 2 or 3 x 20 minute sessions easy spinning on the turbo.
2 - 2nd week - 2 or 3 x 30 minute sessions easy spinning + an easy 1 hour ride weather permitting
3 - 3rd week - 2 or 3 x 40 minute easy spinning + 2 easy 1 hour rides.
Assuming all feels good, I will then do 2 x 1 hour Turbo sessions a week and gradually build my rides up to doing a 3 hour rides with hills after another 2 or 3 weeks.

I would expect to be back to my normal 150 miles/5 to 10k ft of climbing a week @ 13 mph after 8 to 10 weeks and feeling as good as before I stopped within 3 months.
You've been off for a lot longer, so give yourself 4 to 6 months and increase your level of activity gradually.

 

[black'n'yellow]

I have had lots of time off through health issues and am half way through a 8 to 10 week lay off.
My advice, which I will follow:
1 - Start with a gentle week - 2 or 3 x 20 minute sessions easy spinning on the turbo.
2 - 2nd week - 2 or 3 x 30 minute sessions easy spinning + an easy 1 hour ride weather permitting
3 - 3rd week - 2 or 3 x 40 minute easy spinning + 2 easy 1 hour rides.
Assuming all feels good, I will then do 2 x 1 hour Turbo sessions a week and gradually build my rides up to doing a 3 hour rides with hills after another 2 or 3 weeks.

I would expect to be back to my normal 150 miles/5 to 10k ft of climbing a week @ 13 mph after 8 to 10 weeks and feeling as good as before I stopped within 3 months.
You've been off for a lot longer, so give yourself 4 to 6 months and increase your level of activity gradually.

All that sounds a bit complex - just get out and ride and let your body tell you how hard to work, or when to rest.

 

[Licramite]

does sound like your trying to hard, - take it slow and build up otherwise your likely to end up back at square one with knackered knee again.
It's to easy to over do it. mind over body - but the body always wins in the end.

turbo is harder than on the bike I tend to take 10minutes just building up speed getting my body warmed up, then vary it between really hard and steady pace for the next 50minutes.
I set myself a target I can reach without killing myself and expect to acheive it and hope to better it.
and some days I do.

build up slow and know your limits to avoid damaging your body.

 

[fossyant]

All that sounds a bit complex - just get out and ride and let your body tell you how hard to work, or when to rest.

^This^, and most importantly, enjoy yourself. No need to do any complex training if trying to get base fitness back. Do as much as you feel comfortable.

 

[Albert]

It isn't complex at all, it is just a common sense, systematic plan to regain lost fitness gradually.
After long lay offs it is all too easy to pick up little injuries (back spasms, neck strain, muscle pulls etc, etc) through going at things too suddenly before the body becomes used to exercise again.
NB the OP "threw up" because he overdid his first session back.

 

[black'n'yellow]

It isn't complex at all, it is just a common sense, systematic plan to regain lost fitness gradually..

It is complex - and it doesn't need to be. Why start off with a week of 3x 'easy spin' sessions on the turbo (which sound terminally dull anyway), as opposed to going out and riding some easy sessions in the real world..?

 

[Saluki]

Good luck on regaining your lost fitness.
Now I am all for a planned fitness schedule but, in my opinion, the best way to start back out is to ride and enjoy for the first few weeks without overdoing it and then plan a schedule. My hubby used to throw up when he started getting fitter, always at the top of a hill/slope. Take it easy and don't do too much - like I can talk - and you will find that your fitness returns without injuring yourself in the process. No point starting over just to have to have another lay off while a pulled muscle or banjaxed tendon fixes itself.

I'd love a turbo trainer I just cannot afford one at the moment. I know that they are less interesting that getting out on the road and riding but I've missed so much riding as I am so nesh.

 

[ColinJ]

Yes, good luck with it!

I agree with the advice to listen to your body. Push your boundaries a bit but allow yourself time to recover properly between efforts. Throwing up is a subtle sign that you pushed too hard, too fast!

 

[oldgreyandslow]

Yes, good luck with it!

I agree with the advice to listen to your body. Push your boundaries a bit but allow yourself time to recover properly between efforts. Throwing up is a subtle sign that you pushed too hard, too fast!

Subtle sign????? I wonder what an obvious sign is then?

 

[ColinJ]

Subtle sign????? I wonder what an obvious sign is then?

Classic British understatement, don't you know, old chap!