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I understand the commonly accepted rule of thumb to only increase training by 10% a week to avoid injury. My question is there a rule of thumb as to setting a baseline level of training when returning based on the number of weeks off of training??

Backstory: IMTX crash, torn tricep, fractured greater tuberosity and elbow, post surgery Dr approval to run and ride trainer in 4 days when the hard splint comes off!
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