Craig's Micro
Coach
I have a complicated training question that I have not been able to answer myself, so thought I would reach out to you. The lead up to this is rather long so hang in there. During a my last long training ride in preparation for IMLT (9/6/15) I took a fall and broke four ribs on the right side (each in two places), separated my right shoulder, dislocated my left shoulder, bruised my lung, and chipped my right elbow. I did IMLT (9/20/15) anyway and finished in 15 hr flat. Not my best showing but considering the circumstances not bad for my first ever Ironman. Now on to my question. I have not been able to do anything for the last couple of months as I recuperate, but I would like to start building some strength and endurance so I don't end up a slug. What can you suggest to start out? Shoulders are a little tender, but I have full range of motion, ribs are still tender and I can not do a pushup because of the pain. I have tried running and can do it for about 4 miles (30 min), swimming is ok but slow and I can ride, but again slowly. Any suggestions you have would be welcome.
Comments
Mon - Swim
Tues - Bike Trainer / Brick Run
Wed - Swim
Thu - Run 30'
Fri - Swim
Sat - Bike Trainer / Brick Run
Sun - OFF
It's swim heavy, but I am a huge fan of swimming as part of recovery as it's so good for you. Not hard swimming mind you, just swimming. In fact none of this is hard work, just time baby..
I am a big fan of weekly targets where we look to improve on a slightly more macro level until you are in a place you are happy with. Feel free to adjust, but this is an example:
Week 1 = 60' running (2x15' brick, 1x30' run)
Week 2 = 75' running (2x20' brick, 1x35' run)
Week 3 = 90' running (2x25' brick, 1x40' run)
Week 4 = 60' running (2x15' brick, 1x30' run)
You can do the same with time on the bike...swim's just keep them consistent.
Feel free to keep mapping those targets out if they make sense!