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Modified training due to injury

chadmfurlongchadmfurlong
in Races & Places 🏁⛺

Coaches,

I had a freak accident on the bike on Sunday at a local Duathlon.  Went over handlebars and broke my right arm.  Its supposedly a good bone to break, the radial head, as it is only put in sling and no cast.  Supposed to wear sling for 2 days and then try to start moving it to work on range of motion.  Doc thought no to minimal weight bearing activity for min of 2 - 3 weeks but OK with non weight bear as pain allowed,

So can you help me re craft workouts starting this week.  May 20.  Are there exercises i should consider to keep as much fitness as possible.  

Chad

Comments

  • Coach RichCoach Rich
    Are you able to ride a bike on a trainer? Run?
  • chadmfurlongchadmfurlong

    I think running will be difficult for first 2 weeks until June 3 and then we'll see.  Maybe trainer starting next Mon, 5/27.

    Chad

  • chadmfurlongchadmfurlong

    I think running will be difficult for first 2 weeks until June 3 and then we'll see.  Maybe trainer starting next Mon, 5/27.

    Chad

  • Coach RichCoach Rich
    Recommend you sit tight through the weekend, take the arm for a spin next week and let me know what you think your limitations are. The arm is your coach now and you just need to listen to it, basically
  • chadmfurlongchadmfurlong

    Rich,

    ok here;s the update.  Arm feeling better. 

     Saturday rode the trainer for 30 minutes.  Sore but do-able.

    Sunday walked on the treadmill at 12% grade for an hour.  Felt OK.

    Monday rode the trainer for an hour.  Felt OK

    Tuesday ran on treadmill for hour at 8:10 pace.  Felt OK but may have trouble pushing it must faster for the jarring.

    So it looks like i can bike on trainer and run on treadmill.  Swim still not cleared.  So can you help me put together a plan for next 2 - 3  weeks or so until i'm back to regular workouts.  As a reminder I'm training for IMWI.  Going to miss my next B race of Pigman Sprint on 6/2 so next real prep race is Racine 70.3 in late July.

    Thanks,

    Chad

  • Coach RichCoach Rich

    Notes:

    • Load up the HIM plan to end on Racine
    • Do that, with the modifications your body says you need to make, through June 16
    • June 17 (or whatever that Monday is, I forget), load up the IM plan to end on IMWI --> continue to listen to your body to make modifications to the IM plan.

    Sorry, but that's the best route: you listening to your body in real time and making the adjustments you need to make. 

  • chadmfurlongchadmfurlong

    Ok, sounds good.

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