HI all! Just joined after listening to the podcast for many months now.
I’m a 41, 107kg ex-semi-pro front-row forward UK-based bloke who has fallen in love with cycling over the last 3 of years since joining a bike brand for work.
I’m (obviously) not a racer, just a rider who is looking to TrainerRoad for help in coming back from surgery
I’ve just had my second go in 9 months of a L5/S1 discectomy keyhole surgery to help resolve pain and a numb right leg - the second surgery was 3 weeks ago. This is on top of a nerve block injection in January. Currently pain-free.
Following my first surgery I was back on Zwift about 3 days post-op, which was admittedly probably a bit rash. But it was what it was.
This time I have been more gradual getting back on, limiting myself to 30-40 min sessions with multiple changes of position & cadence to maintain movement, again on Zwift. My sports physio is comfortable with this approach as it now appears the pain/numbness was potentially caused by a spasming piriformis muscle which is affecting my sciatic nerve - the disc herniations were there and needed fixing, but probably weren’t the root of my pain.
Anyway, my aim is to get back [sic] so that I can complete my two main aims this year - the RideLondon 100 mile (not that hard, early August) and the Etape du Tour (considerably harder, especially at 107kg…late July obviously)
Does anyone here have any suggestions on my best plan of attack as a TR new user?
From March 2018 to January 2019 I went from being a mostly untrained man, 115kg with a starting body fat of over 30% I managed to get that down to 24%, with a matched FTP raise from 248W to 367W, with weight dropping from 115kg to 98kg. Now rebounded back o 107kg
Should I just follow sweet-spot base or would traditional base be a better option? Should I just ‘turn-down’ my FTP to protect my body/back, or should I avoid certain workouts altogether? I want to follow a plan, I just don’t know what plan to follow
I’d be keen to see if anyone has had spine/back surgeries and what they did on their recovery journeys. I’ve gone through this return already once before in the last year so have an idea…would love to hear the thoughts of any coaches who’ve seen this before.
Obviously I understand that I need to follow the advice of my medical practitioner etc. and seek their advice. But as a private patient in the UK on healthcare insurance, the very act of asking that question costs £200 / $250-ish. His standard reply is ‘no cycling for 6 months’ which is patently ludicrous.
I’ve chosen to not follow this particular advice, and I’m just reaching out for some well-intentioned ideas on how best to try to get myself ready for the rides I will be undertaking in around than 3 months…
New user, 107kg now untrained/semi-trained before
Just had 2nd spine surgery
Seeking advice on what TR plans / routines to follow with this in mind
all views welcome, including telling me I am a doofus