just dropping in this rendering from my Catscan last week. Doc says, it's in the hall of fame for scapula breaks. what you can't see is the bone tissue that is forming to pull this back together, next pic in 4 weeks.
good news is i have a lot of mobility back and the rotator cuff isn't torn enough to do any surgery... now to stop the pity food party, get on the trainer and start being serious..
I woukd need a doc to show me what is what, but that big jagged rip is a hell of a break. Amazing what a fall csn do. I am still having shoulder discomfort from my fall 3 wks ago. Bet I broke a bone in my hand too. But that's nothing compared to that huge fracture.
I’ll be the doc - that’s a nasty a$$ transection of the scapula (4 years med school and 4 years GME for that)! Nice early callus formation, though, so you’re on the way. Glad to hear you’re getting back on the trainer.
I’ll be the doc - that’s a nasty a$$ transection of the scapula (4 years med school and 4 years GME for that)! Nice early callus formation, though, so you’re on the way. Glad to hear you’re getting back on the trainer.
Bill - you pretty much nailed it. he showed me thee callus formation on the direct CT images, this is obviously the rendering they do. It really is hard to fathom that there is so much damage (aside from when I get up, particularly out of bed) but if you shook my hand, you'd not know that I am walking around with 10 broken bones..
@Paul Hough You are looking at the entire scapula bone broken in half, the thinking is that I rotated over the bike (taking the bike with me and the weight of me and the bike came down 1st on scapula and then on ribs and more rip compression took out a couple directly opposite (on the left front) from the right rear ribs that broke...
so I went on a pity party of eating for a while and gained around 10lbs.. got off that train about 3 weeks ago and am eating healthy. Focused a dropping a few pounds fast and slowly adopting new eating habits to live leaner. Read that as a vegan influenced diet.
@"Al Truscott"'s post above resonated and got me focused on doing things every day to get the ball rolling. I've now had about 2-3 weeks of running 9-12 MPW & zwifiting 3-4x per week. I've noticed a bit of accumulated fatigue and am just trying to build a base, from there the goal is to build a stronger base so that by the time NOS starts I will be doing solid Zwift races 2-3x per week, hoping I can be outdoors by mid - late september. The real issue is if I crashed again without everything being fully healed, I'd break thinks very easily and likely worse.
I've got my eyes on the Vermont Forest Fondo at the end of October, so with the carrot of an event, hopefully everything takes shape.
one thing I am trying to figure out for a baseline, how much TSS does one need in a week to have at least a flat CTL? averaging 215ish for the last 4 weeks has slowed the freefall my CTL was in post crash, but it's still negative.
@ScottDinhofer, you can have a "flat CTL" @ 20 or @ 150. All that means is you are doing the same amount of work every day (more or less). What you really want to know ( I think) is "How rapidly should I be ramping up and what CTL should I aim for?"
Rather than go thru the math (I always get it wrong anyway), here's a general strategy you might consider...start a run durability module (they are each 4 weeks long), and aim for adding one day a week of running x 30 min each week for the first four weeks. Then start another one, and work on adding maybe 2-4 minutes a day for weeks of 7 x 32', 7 x 34', 7 x 36', etc until you get to 40-45.
Additionally, either increase the number of days you Zwift each week in a similar slow, progressive fashion, or, if that's not possible, increase the amount of time for each session. If *that's* not possible, then increase the effort level of the sessions you are able to do.
Those two progressive increases will slowly but surely increase your CTL, without risking undue stress on your muscles and joints which have become relatively "de-trained".
I bet that would get you towards 700 TSS/week, and you'd be pretty fit @ that point.
@Al Truscott - I think i am less conceerned about the number, more concerned that it's decreasing. that said, I just finished a run that was probably a breakthrough in that my pace finally was under 9'/mi for the whole run and for the first time I not only went over 4 miles, I got to5. My hours for this week are up from last as is my total TSS...
your advice on taking little bites, but with high frequency on both the bike & the run are solid and I'll be folloing that.
Scott - I'm going through a similar summer and similarly frustrated trying to get back to a routine. I have tried several times to get a run focus started, doing easy runs 6 days a week... what I am learning is that as much as I support and believe in the everyday running, that at my current level of detraining my body needs more recovery than it did when my fitness was higher.
I've started mixing the bike with running to get my training days up, but using the bike in place of some runs by targeting the run HR so I get the cardio development without the impact.
You'll find a formula that works for you. The message that I wanted to pass along is that when our our overall fitness is lower, the recovery days play a key role in getting the build started. But, to help build the habit, you can use active recovery rather than days off.
@Scott Dinhofer I think you are focusing on the wrong part of the numbers. You need a season reset button or consider and only use those number those TSS number to look to where you are going (weekly and monthly).
Given you can't sustain your training load you were putting up prior to the crash and the CTL may go down and that's fine. Build up smart and given you fitness and background in the sport it can probably happen a little faster than some. Use Al's progressing and watch your fatigue, how you are recovering and the cumulative weekly TSS.
" Be careful with a 30% week over week jump and the fatigue hole you can dig. Anything over a 10% week over week jump starts to become tricky and risky as our bodies just can't adapt that fast and they will revolt in the form of sickness or injury."
So focus on the TSS going forward and only use early season 2018A (weekly/monthly) as a carrot. Season 2018B where you are now at is like pre OS with run durability and ramping back up.
@Gordon Cherwoniak - you are misreading my statements. I am not looking at my fitness in regards to where it was. I am looking at it day after day, week after week now that I HAVE hit the reset button. Looking to figure out the baseline as to what it takes to maintain CTL.
Scott, there was a webinar on Training Peaks back in 2012 that discussed ramp rates and using TSS to train for an Ironman. The takeaway for me was CTL + 30TSS/day for the load weeks and CTL-20TSS/day for recovery weeks results in a monthly ramp rate of approximately 10 CTL. I think they were assuming 3 load weeks and 1 recovery week per month. Here's the link to the webinar
take it easy! heal up! I was out for 9 months with brachial plexus injury but some folks, not triathletes don't do so well... being the athlete you are, have faith! best wishes!
Comments
good news is i have a lot of mobility back and the rotator cuff isn't torn enough to do any surgery... now to stop the pity food party, get on the trainer and start being serious..
@Paul Hough You are looking at the entire scapula bone broken in half, the thinking is that I rotated over the bike (taking the bike with me and the weight of me and the bike came down 1st on scapula and then on ribs and more rip compression took out a couple directly opposite (on the left front) from the right rear ribs that broke...
update here -
so I went on a pity party of eating for a while and gained around 10lbs.. got off that train about 3 weeks ago and am eating healthy. Focused a dropping a few pounds fast and slowly adopting new eating habits to live leaner. Read that as a vegan influenced diet.
@"Al Truscott"'s post above resonated and got me focused on doing things every day to get the ball rolling. I've now had about 2-3 weeks of running 9-12 MPW & zwifiting 3-4x per week. I've noticed a bit of accumulated fatigue and am just trying to build a base, from there the goal is to build a stronger base so that by the time NOS starts I will be doing solid Zwift races 2-3x per week, hoping I can be outdoors by mid - late september. The real issue is if I crashed again without everything being fully healed, I'd break thinks very easily and likely worse.
I've got my eyes on the Vermont Forest Fondo at the end of October, so with the carrot of an event, hopefully everything takes shape.
one thing I am trying to figure out for a baseline, how much TSS does one need in a week to have at least a flat CTL? averaging 215ish for the last 4 weeks has slowed the freefall my CTL was in post crash, but it's still negative.
@ScottDinhofer, you can have a "flat CTL" @ 20 or @ 150. All that means is you are doing the same amount of work every day (more or less). What you really want to know ( I think) is "How rapidly should I be ramping up and what CTL should I aim for?"
Rather than go thru the math (I always get it wrong anyway), here's a general strategy you might consider...start a run durability module (they are each 4 weeks long), and aim for adding one day a week of running x 30 min each week for the first four weeks. Then start another one, and work on adding maybe 2-4 minutes a day for weeks of 7 x 32', 7 x 34', 7 x 36', etc until you get to 40-45.
Additionally, either increase the number of days you Zwift each week in a similar slow, progressive fashion, or, if that's not possible, increase the amount of time for each session. If *that's* not possible, then increase the effort level of the sessions you are able to do.
Those two progressive increases will slowly but surely increase your CTL, without risking undue stress on your muscles and joints which have become relatively "de-trained".
I bet that would get you towards 700 TSS/week, and you'd be pretty fit @ that point.
@Al Truscott - I think i am less conceerned about the number, more concerned that it's decreasing. that said, I just finished a run that was probably a breakthrough in that my pace finally was under 9'/mi for the whole run and for the first time I not only went over 4 miles, I got to5. My hours for this week are up from last as is my total TSS...
your advice on taking little bites, but with high frequency on both the bike & the run are solid and I'll be folloing that.
Scott - I'm going through a similar summer and similarly frustrated trying to get back to a routine. I have tried several times to get a run focus started, doing easy runs 6 days a week... what I am learning is that as much as I support and believe in the everyday running, that at my current level of detraining my body needs more recovery than it did when my fitness was higher.
I've started mixing the bike with running to get my training days up, but using the bike in place of some runs by targeting the run HR so I get the cardio development without the impact.
You'll find a formula that works for you. The message that I wanted to pass along is that when our our overall fitness is lower, the recovery days play a key role in getting the build started. But, to help build the habit, you can use active recovery rather than days off.
Good luck!
@Scott Dinhofer I think you are focusing on the wrong part of the numbers. You need a season reset button or consider and only use those number those TSS number to look to where you are going (weekly and monthly).
Given you can't sustain your training load you were putting up prior to the crash and the CTL may go down and that's fine. Build up smart and given you fitness and background in the sport it can probably happen a little faster than some. Use Al's progressing and watch your fatigue, how you are recovering and the cumulative weekly TSS.
Finally @Shaughn Simmons has given me some good advice I think a couple times, once this last OS see herehttps://endurancenation.vanillacommunities.com/discussion/comment/245051#Comment_245051
" Be careful with a 30% week over week jump and the fatigue hole you can dig. Anything over a 10% week over week jump starts to become tricky and risky as our bodies just can't adapt that fast and they will revolt in the form of sickness or injury."
So focus on the TSS going forward and only use early season 2018A (weekly/monthly) as a carrot. Season 2018B where you are now at is like pre OS with run durability and ramping back up.
Wow- glad to see you are in one piece. Enjoy the recovery (if that is even possible), be patient, and then get back out there!!
@Gordon Cherwoniak - you are misreading my statements. I am not looking at my fitness in regards to where it was. I am looking at it day after day, week after week now that I HAVE hit the reset button. Looking to figure out the baseline as to what it takes to maintain CTL.
Scott, there was a webinar on Training Peaks back in 2012 that discussed ramp rates and using TSS to train for an Ironman. The takeaway for me was CTL + 30TSS/day for the load weeks and CTL-20TSS/day for recovery weeks results in a monthly ramp rate of approximately 10 CTL. I think they were assuming 3 load weeks and 1 recovery week per month. Here's the link to the webinar
take it easy! heal up! I was out for 9 months with brachial plexus injury but some folks, not triathletes don't do so well... being the athlete you are, have faith! best wishes!