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Hey Lynda,
8 weeks in, 24 PR, been going great, 3-4 minutes ahead of times in the O.P. training blocks thanks to you. Last weekend I took a pretty good digger, full shoulder dislocation and a some non displaced rib fractures. Got my shoulder right back in, minimal initial damage, a trip to the ortho will tell the true tale. Ribs hurt ALOT, but that is what it is.
Next 24 is 5-01 and then CTR. This weekends 9 hour ride is probably not realistic, I'll try to get out, but not for 9 hours.
Any ideas as to what to do.
If I can carry the fitness I have right now till May 1st I'll do fine at that 24, assuming my shoulder will hold up. CTR is the A race for the year, the 24 is local and sees some good talent, but I'm not going to get caught up in it.
Any help would be super appreciated,
Hope all is well,
Sean
Sean,
Bummer to hear you crashed. Ouch.
Healing cracked bones takes a lot of energy. Good call dropping the 9 hour ride. Drop the 20 min test also. It is pointless to test when up front you know the result will be questionable. Duplicate Thurs ride on Fri instead of testing.
I would stick to the road or trainer for the next 2 weeks and give your poor body time to heal.
To carry fitness through to May 1st while “off plan” and in healing mode do short rides like the one scheduled for Thursday, 60 min ride with 4 x 1 min for the rest of this week.
Next week if your ribs allow you to breathe deeper you can stick to the ride effort and durations but keep them on the road. Ride your mtb on the road for optimal cushion from bumps and also to get ride time in on your race bike.
As it is your second time through this plan I wouldn't worry about missing out the longest rides – I'm sure you have great endurance. Focus on the shorter fitness interval type rides to keep your VO2max and threshold up. Endurance is sticky and takes months to lose but VO2max and threshold will start to slide after 10 days or so.
Lynda
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