Question:

Floored me
I’m looking for a bit of advise on how to get back into training– basically how much and how often after a five-month lay-off after I was hit from behind by a truck traveling at 30mph while on a training ride. Most injuries were to my back, neck, SI joints and an abductor strain but nothing broke. The physio’ now says I should try getting back onto the bike again. I tried once and had a complete relapse, but he knows nothing about cycling. So he’s unable to advise me on how to go about this. Before the accident I was training eight to 10 hours a week, the longest ride being three to four hours, the rest being intervals, tempo rides etc.
Frank Smith, via email

Answer:
Dear Frank,

Sorry to hear that. I guess I’d advice much the same as with any lengthy lay off with a back injury.

Initially start back on the turbo trainer, gentle gears, moderate cadence and starting with only 30 minutes. Would be advisable spending the first few sessions sitting up rather than leaning forward to the tops. Progress to the tops, then hoods and finally drops, spending longer and longer on each.

Make sure the bike is measured well for you, particularly the reach. Over-stretching a previously injured back and pelvis will quickly re-aggravate it.

Once you have a couple of weeks on the turbo under your belt progress to the road. A mountain bike may be more appropriate with an upright posture. Keep that back warm with a good base layer and alter position whilst you ride in the early days.

A good general rule of progression is never increase more than 10% in distance or time between sessions. Only progress if the previous session was pain free. Throughout all this do keep up with your core exercises and tt would be a good time to use the gym for leg strengthening work (check out www.grangephysio.com for some ideas)

Considering you have had 5 months out from a serious injury, I would spend at least 5 months tapering back to full training and competition. So just in time for the summer! Sounds like you would be ready to get back on the bike.