[climbanymtn]

Almost 1 year ago (August 2020) I fractured my pelvis in 3 places due to an MTB crash. It was a horrible front wheel wash out on an off camber trail at high speed. Luckily no surgery was needed and no concussion, but it took me a solid 3 months of recovery and rehab before I could walk comfortably without aid of hiking poles.

I felt pretty much recovered and ready to ride by late November 2020 and started taking baby steps. I only rode a few easy rides on flat pavement and felt ok in late 2020. Going into 2021 I had grand plans to get back into riding at the level I was at pre-injury, but a new job and relocating to a new town stifled my plans. Today I feel like I am in the worst shape of my life.

How do I safely get back into riding without stressing my body or heart too much? Has anyone come across a good training plan for "coming back" from injury in terms of building cardio fitness and leg strength gradually? I know the best answer is probably just "listen to your body" and take it easy at first.

My thinking is to start with flat, paved rides for a few weeks, then build up to climbs with more elevation per ride over time. I'm 59 pushing 60. I've managed to stay lean during my off bike time, so that's a positive at least.

Before my crash, when I was at peak fitness, I was riding 3x week consistently every week (Mon-Wed-Fri) and averaging 3-4K feet vertical and 20-30 miles per ride (2-3 hrs per ride) - riding MTB only and all dirt. I want to get back to that level.

 

[phorest]

When I've been coming back from injury I would always start riding the half-hour, flat ride to work a couple of times a week and just gradually build back up to my normal rides from there as I felt the mojo returning, which it always does!
You've got this!

 

[GlazedHam]

Sorry to hear about you injury ...I have been through this a few times myself and would recommend starting with the classic road bike concept of base training --long, slow distance plus weight training. There is a lot of evidence suggesting that increasing the amount of power that you produce for extended periods is they key to all things bicycling, so start with long rides at a pace you could maintain for hours. Gradually, increase the speed. Given the nature of your injury, you have probably already started leg strengthening exercises. In my opinion, there is nothing better than heavy squats.

 

[smartyiak]

I crashed my road bike three weeks ago. Seven broken ribs, partially collapsed lung, concussion, and severe road rash...well...everywhere. Dr. said I can start activity "whenever you feel up to it" but also said: plan on 12 weeks before your ribs and lungs feel ok.

It's a big cost outlay, but I'm prolly getting a Kick'r (or another direct drive trainer). I plan to just spin my legs for 10-15min every day, every other day, or whenever I feel up to it....just keep the muscles trained. Then increase as able....but no more than 5min extra per session each week until I get to 12 weeks. Although it's gonna cost a bunch, I sorta wanted one (and get Zwift) for when it's winter anyways.

I totally made this up on my own, so anyone can feel free to tell me I'm on the right path...or it's the dumbest idea they've ever heard.

 

[cyclelicious]

Do you do any weight training? I found after my horrible crash in 2015 (countless fractures: spine, shoulder blade, ribs, head, neck... all healed). I recovered by training with scaled lifts and increasing my cardio as tolerated (mtb and I took up running). The weight lifting (I did crossfit pre and post crash) was closely supervised by my cf coaches and really helped me to adapt and kept my body fit. My transition to riding was smooth and I had no setbacks. My fitness level (strengthand stamina) even surpassed my precrash level!

 

[dernst]

As previously suggested, try to get to a gym. Low impact stuff to start getting cardio back. A bit of weight training is also really helpful to rebuild muscle groups that may have lost out while you were laid up or less active. It’s better to find and safely push through weakness in a controlled environment vs risking another injury by getting in too deep on the trail.

Just my two cents... it’s worth what you paid for it

 

[Mike Aswell]

If you were riding 2-3 times per week, 20-30 miles/ride with 3-4k of elevation (unless they were super flowy or fire roads) then you already know what it takes because that's a fairly good level of fitness.
The biggest thing is listening to your body as you work back towards it. Taking it too easy won't work but going out and killing yourself immediately won't either.
The good news (I think) with an injury like that is that once you have the clear from your doc, you can push it pretty good because it's not like you can reinjure it through overuse. (Disclaimer: that's an unprofessional opinion, listen to your doc).

 

[749800]

I found that after a severe ankle fracture, which involved emergency surgery and 4 months on crutches and loads of physical therapy, the biggest impediment to full recovery was psychological. It can seriously **** with your head. Focus on building confidence as well as muscle recovery. Also, at your age (which is mine), it can take longer than you think it should. Just try to enjoy riding and don't beat yourself up if you aren't back to your peak performance level. The reality is you might never quite get back to it. But you can still enjoy the ride.

 

[749800]

Oh, and I agree about the trainer. It can help rebuild confidence as well as fitness.

 

[AlpineMTBTraining]

Lots of good advice so far. A simple linear progression model of increase time/distance and speed on the bike as adjusting if your body tells you it needs you to pull back.

Resistance and Mobility training fousing on single leg strength and balancing out any asymmetries that have occurred because of the injury.

Build slowly, focus on the process and progression. You've got this!

 

[hoolie]

The good news, Ride your bike! The bad news, you may need to change your handle from Climbanymtn to Climbanyhill for awhile. You probably have 1000 people here rooting for you, dont let us down.

 

[Dan Zulu]

As someone who has been through this cycle many times I quadruple the suggestion to resume gradually. This week I have my second hip replacement so I’m in the same boat as you .

 

[lone_tree]

In addition to all the great advice above, I’d not hesitate to see a sports medicine clinic or physical therapist that can review your medical history and give you the best plan of attack.

 

[rod9301]

Almost 1 year ago (August 2020) I fractured my pelvis in 3 places due to an MTB crash. It was a horrible front wheel wash out on an off camber trail at high speed. Luckily no surgery was needed and no concussion, but it took me a solid 3 months of recovery and rehab before I could walk comfortably without aid of hiking poles.

I felt pretty much recovered and ready to ride by late November 2020 and started taking baby steps. I only rode a few easy rides on flat pavement and felt ok in late 2020. Going into 2021 I had grand plans to get back into riding at the level I was at pre-injury, but a new job and relocating to a new town stifled my plans. Today I feel like I am in the worst shape of my life.

How do I safely get back into riding without stressing my body or heart too much? Has anyone come across a good training plan for "coming back" from injury in terms of building cardio fitness and leg strength gradually? I know the best answer is probably just "listen to your body" and take it easy at first.

My thinking is to start with flat, paved rides for a few weeks, then build up to climbs with more elevation per ride over time. I'm 59 pushing 60. I've managed to stay lean during my off bike time, so that's a positive at least.

Before my crash, when I was at peak fitness, I was riding 3x week consistently every week (Mon-Wed-Fri) and averaging 3-4K feet vertical and 20-30 miles per ride (2-3 hrs per ride) - riding MTB only and all dirt. I want to get back to that level.

You need to lift weights to get your legs strong. Riding is good for cardio.

Sent from my Redmi Note 8 Pro using Tapatalk

 

[33red]

In my opinion it is about perceived effort. Just ride and deal with your present.
I prefer to avoid goals, i use direction.
So you choose to improve, you know the basics, put in time, be regular, every week.
I would not focus on numbers like heart beat, percentages . . .
Just some common sense, pushing yourself but not like a maniac.

 

[Darth Lefty]

I had a heart surgery. Weird recovery, cardio was ready to go long before sternotomy was ready for MTB. It's been two and a half years and only for a few months have I really felt like I got my upper body strength back.

 

[kosmo]

In my opinion it is about perceived effort. Just ride and deal with your present.
I prefer to avoid goals, i use direction.
So you choose to improve, you know the basics, put in time, be regular, every week.
I would not focus on numbers like heart beat, percentages . . .
Just some common sense, pushing yourself but not like a maniac.

This seems spot on for us of -- ahem -- advancing age.

Take the biking slow but sure, mix in some dumbell/situp/pushup/stretching and enjoy the ride back up the curve of fitness.

 

[Sidewalk]

After breaking my foot a couple years ago, and then being in a car accident earlier this year (nothing major, but still injured) I started off by riding on a trainer. Maybe not exciting, but I could control the effort and time very easy. As I improved I started adding intervals until I was comfortable going outside.

 

[mtbdudex]

Sharing .. I'm soon 59, did 2k all MTB miles in 2020, then January 2021 snow skiing park city bad ski fall, torn rotator cuff and tendons, left side. Physical therapy at first , then surgery 3/23. Off too long, back riding from late June 3 months post surgery, missed 4.5 months any ride at all.
A, I got a kickr core, tried it, bored as all heck
B, did lotta fast walking at 14min/Mile pace, kept cardio from totally dying
C, made a PT area in the bedroom stretch and strengthening
D, I've found the lower core suffered more than I'd thought, had to work on those
E, I'm still "slow", way below , taking longer to get the body up ..
F, I use HRM as my training guide, low 130's easy ride, middle 140's medium ride, middle 150's higher intensity ride. Keep spikes no higher than 165.
Everyone is different, but HRM I've found is best measure of stressing the body
G, good luck with your journey

Finally, I set myself a goal … there's a big ride 9/18, TTC, triple trail challenge, 47 miles MTB trails. I committed to doing that with group of 4 others, so that's my motivation going forward, not to suck then .

Sent from my iPhone using Tapatalk

 

[swissarmychainsaw]

I'll mostly echo what others have said, but add a couple. Build base fitness by walking, do it consistently (like every day), a bike trainer is a *really good idea because you can control the speed and power. Bored? Watch youtube, think of it as re-hab.
Your muscles everywhere will need rebuilding (6 millions dollas!) - So do some yoga, and flexibility work too! Then weights or body weight exercises (squats, dips, pushups, pullups, burpees!).
You can get it all back but it will take work, you're not old but you're not getting younger!

Sorry for your crash, and good on you for coming back strong. Pick an event a year out and go get it!