Would like advice on coming back after injury.
Crashed my bike July 10, fractured pelvis in 3 places. Been spinning lightly on spin bike since August 18, and I'm up to 45 minutes at 11 on the dial, at 95-100 RPM., Bike says around 115-120W.
Can walk at home, doing a bit of squats and crutch walking outside. Doing a bit of weight training .
I want to use Trainer Road to build to the point where I can start doing Sweet Spot Base Plans.
My previous FTP was 252. I'm 61
Do I set an FTP OF 200, ride for an hour say at 150W, and add 10% time every week, and in the time after a warp, do series of slightly stronger efforts of 200W for 1 minute/? I imagine doing single leg drills with injured side would be beneficial?
Thanks
Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike
Crashed my bike July 10, fractured pelvis in 3 places. Been spinning lightly on spin bike since August 18, and I'm up to 45 minutes at 11 on the dial, at 95-100 RPM., Bike says around 115-120W.
Can walk at home, doing a bit of squats and crutch walking outside. Doing a bit of weight training .
I want to use Trainer Road to build to the point where I can start doing Sweet Spot Base Plans.
My previous FTP was 252. I'm 61
Do I set an FTP OF 200, ride for an hour say at 150W, and add 10% time every week, and in the time after a warp, do series of slightly stronger efforts of 200W for 1 minute/? I imagine doing single leg drills with injured side would be beneficial?
Thanks
Cervelo R3 and Cannondale Synapse, Argon18 Electron Track Bike