Training Bible Studies with Joe and Dirk Friel – Back in the saddle again

By Joe and Dirk Friel

Getting back on the horse that threw ya
Dear Joe,
I’m a 60-year-old recreational rider (2500 miles per year) who endo-edand fractured my C1 and C2 vertebra last July.Ignoring the fact that everyone thinks I’m crazy to get back on thebike, what are some things to watch out for as I recondition my body aftera six-month layoff?My physical therapist has me doing isometric, stretching and weighttraining to increase my neck flexibility and strengthen my neck and backmuscles. I have some residual limitation in my neck movement as a resultof my injury. For example, it’s hard for me to look left and right at intersections,so I ride with others to be sure I have extra eyes looking for cross traffic.Over the last couple of weeks I’ve gotten in about 100 base miles. Ithink if I take it easy, and build slowly, I’ll soon be back up to my oldcondition.
What are your thoughts?
Thanks,
Al Kressler
Loveland, Ohio

Dear Al,
We will leave any neck-related exercises to the experts you are workingwith and assume they have given a green light to lift and ride. Also, thatis smart training to ride with others who can help make sure you are safe.Stay on lightly traveled roads as much as possible, or ride indoors. Withthat having been said I’d review the basics of the preparation trainingphase within “The Cyclist’s Training Bible”. There are three basic areasto concentrate on:Endurance: Try one to two rides a week at an easy pace to simplybuild endurance. Don’t make these too stressful or fast until you’ve donea good five weeks a slow progression in volume on these rides.Strength: Consider lifting beyond just your neck exercises. Consultyour physical therapist for good lifts that won’t hurt your neck. You canalso ask if doing force work on the bike is a good idea, such as climbingand big gear work. This will help transition strength built in the weightroom to on-the-bike specific strength.

Speed skills/economy: Try at least two days a week to do drillssuch as spin-ups (high cadence sets), one-legged drills and short, high-rpmsprints to build speed. The primary idea with all this activity is to workyour neuro-muscular pathways so you use muscle fibers in the most efficientmanner. Economy is a huge issue and remember, with absolutely no gain infitness you can still get faster if all you did was improve your skills,riding position and “muscle memory.”

Good luck in your recovery.
Joe and Dirk Friel

It’s all just too graphic
Dear Joe and Dirk,
I am just starting road cycling and I love it! The only thing that’sreally frustrating is that every time I pick up a training book to tryand work out a training schedule, it’s so filled with graphs and calculationsthat I just can’t make sense of it all. Is there a schedule that you suggestfor me? I have a strong desire to get good and someday race. I also havea lot of time to train. I’m 24, weigh 130 pounds, and a strict vegetarianif that information helps.
Thanks guys,
Josh

Josh,
The best we can do besides offering coaching services is to suggestyou try our software which was directly developed from Joe’s Training Bibleseries of books. The “VirtualCoach” is located at www.TrainingBible.comand is a five-step wizard which takes you through building an Annual TrainingPlan, determining your goals and limiters, and finally provides weeklyworkouts for you. You can drop each workout into your calendar as yourschedule will allow.

Log on, give the VC a try, you’ll find a menu item “VirtualCoach” thattakes you through the steps. Let us know how it goes. At the minimum feelfree to sign up for our free online Training Log provided through our “TrainingBible Studies” web page.
Good luck,
Joe and Dirk Friel

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