After a crash I was left with badly fractured/impacted toes and thumb. These have not healed well and looks like I will be getting K-wires in my toe and possibly thumb too, but need to wait till late July for the surgery (great healthcare system…) Post-surgery, it’s going to be 4 weeks off any cardio or lifting.
I’m currently mid cyclocross-speciality as I had DH nationals coming up…but now I can’t race I wonder how I should be organising my training.
Should I see out speciality, or should I possibly switch to a base and add some strength training, as my legs are relatively weak for the type of racing I do (100% bodyweight x 5).
I just want to make use of this next 6 weeks I have to mitigate that 4 weeks off as best as possible. Any advice or experiences shared would be greatly appreciated. Thanks!
Speak to your doctor first as to what level of training you should do. I’m certainly no medical expert but training on fractures could make them worse and lead to longer term problems. Conversely keeping them moving through training might be good for them. You need to talk to a real expert to find out what approach to take.
a big question will be what’s your weight bearing status post surgery. if you are non- or partial- weightbearing for any length of time (more than a few days), you are going to lose a lot of strength from your hip down. you might want to ask your doc about having a few visits w/ a physical therapist pre-surgery to learn a series of open chain strength ex’s you can start on immediately post surgery. strength loss may be a greater concern than loss of cardio fitness
So my toe is fully healed, but improperly (or otherwise known as a malunion, I believe). I have fully capability when riding, it only really affects running and walking.
My thumb is currently keeping me off any outdoor bike, but I have the ok to ride stationary bike and lift normally. Essentially, I’m 100% able to lift and train indoors till corrective surgery.
First things first, it’s important to consult with your doctor so that they can provide personalized advice based on your specific condition. From there, you can address what to do with your training plan, but it sounds like going back to Base might be the best option.
Base training emphasizes building aerobic endurance and improving overall fitness foundation. So this can be a solid foundation for when you’re ready to resume more intense training later on.
Some things to keep in mind when injured/post-surgery:
Focus on recovery: Prioritize your rehabilitation and allow your body to heal properly. An injury that has not healed can take you out for even longer than a proper recovery time.
Maintain overall fitness: While you may not be able to engage in cardio or heavy lifting during your recovery, you can still work on maintaining your general fitness through low-impact activities such as swimming or stationary cycling that won’t put stress on your injured toes and thumb. These activities can help you preserve cardiovascular endurance and reduce detraining effects.
Address weaknesses: Since you mentioned having relatively weak legs for your racing discipline, this could be an opportunity to focus on strength training during your recovery period. Consult with your doctor to design a program that targets your specific weaknesses while avoiding exercises that may make the injury worse.
Monitor your nutrition: This is something we normally don’t take into account, but pay attention to your nutrition during the recovery time. Adequate protein intake can help support tissue repair and recovery, while a well-balanced diet can promote overall healing.
Hong Kong. It was a 3 year wait to have a herniated disc addressed, so a month isn’t too bad. Plus, I’m a teacher so it will mean it gets done over summer holidays without impacting my work too.
I am in the same boat as you. I have a tongue lesion that will require surgical removal. I am in young (in my 30’s), have never smoked, and don’t drink. Somehow, I keep getting this precancerous lesion that keeps coming back and I am having my third partial glossectomy in a few weeks. The hard part is the nutrition aspect because I probably consume less than 300 calories a day the first week, then maybe 500-600 the next and gradually increase. It typically takes 3 months to get back to normal and I normally lose 25-30 pounds. Last time, my FTP went from 305 to 195. I am trying to get as many hours on the bike before surgery in hopes of having a super solid foundation before the fall races.
305-195, that’d be hard to swallow (err…no pun intended!). To have it repeatedly happen is very harsh too. I admire your determination for repeatedly getting back on the bike and starting at such a deficit each time.
