# Broken arm in SPB MV

**URL:** <https://www.trainerroad.com/forum/t/broken-arm-in-spb-mv/11985>\
**Category:** Training\
**Tags:** injury\
**Created:** [February 18, 2019, 2:24pm UTC](https://www.trainerroad.com/forum/t/broken-arm-in-spb-mv/11985 "2019-02-18T14:24:47Z")\
**Posts on this page:** 1\
**Showing post:** 4

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**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\
**Post date:** [February 18, 2019, 2:42pm UTC](https://www.trainerroad.com/forum/t/broken-arm-in-spb-mv/11985/4 "2019-02-18T14:42:09Z")

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For [reference](https://www.trainerroad.com/forumt/cx-road-enduro-block-periodization-heart-rate-more-ask-a-cycling-coach-176/1297):

Training Residuals:

- **Aerobic Endurance** – Establishment: 25-35 days; Residuals: 25-35 days
- **Anaerobic Power** – Establishment: 14-22 days; Residuals 14-22 days
- **Muscle Endurance/Threshold** – Establishment: 10-20 days; Residuals: 10-20 days
- **Sprint Power** – Establishment: 2-8 days; Residuals: 2-8 days

Declines in Aerobic Capacity:

- **1-7 days: negligible decrease**
- **10-14 days: 6% decrease**
- **14-30 days: 12% decrease**
- **30-63 days: 19% decrease**
- **\>63 days: 26% decrease**

Minimum we can do to stay fast:

- **Aerobic Endurance** – Once every 2 weeks, do a long, low-intensity ride. Ride long enough that the fatigue comes as a product of the ride’s duration, not its intensity. Example:[Laurentian](https://www.trainerroad.com/cycling/workouts/139274-laurentian)
- **Anaerobic Power** – Once a week. Something along the lines of 30- to 60-second repeats upwards of 130% FTP should suffice. Example:[Bird -1](https://www.trainerroad.com/cycling/workouts/139278-bird-1)
- **Muscle Endurance/Threshold** – Once a week. Try a 2×20-minute Threshold or even Sweet Spot workout. Example:[Eichorn](https://www.trainerroad.com/cycling/workouts/4250-eichorn)
- **Sprint Power** – Once a week. Perform 4-6 all-out efforts somewhere between 20-30 seconds long. Example:[Bays](https://www.trainerroad.com/cycling/workouts/18053-bays)

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