Right now my CTL is 0. I have been shut down since 2nd week of feb with an injury. I am going to try to ride this weekend. MRI shows I have some swelling still on my knee but my physical tests show no pain on the knee so its time to start. Since I am coming off an injury I will need to slowly ramp up the training.
I reset my ftp by lowering it 15% to a starting point.
Goal will be july 23rd for an A race. Lets see how fast I can get my fitness back.
It depends on how fit you were before (and what you consider race fit), but I bet 2 months is easily done. I took a few years off and was relatively fit in 2-3months, but I had a few years of structured training under my belt beforehand.
training history - when I got hurt I was 3 months into my build phase. I have raced competitively for 20 years. Managed to win a race last year. Took 4 months off to work on family projects. A race would be a 100 mile gravel race.
I was thinking of doing 2-3 weeks of just 50% power for rides. Ramp up 2 hours extra per week till at 10-12 hours then add intervals in 2 days a week.
I wouldn’t even try to guess till you’ve gotten back to riding semi-normally. But 2 hour hard group ride with no issues sounds like a decent start.
Even so, after what sounds like nearly 6months off from family and injury I might not go into an event like that with super high expectations. I would just ride by feel and try to be happy with whatever the outcome
Today I did my first hard workout. McAdie +1, I thought I would struggle but was able to nose breath for a decent amount of the work, my HR never really changed when I did the overs. Ill take this as a sign that some things are changing.
Still have to get over the mental aspect of being down so many watts on intervals. I might do my first race next week, mentally I need to lock in and clean up my diet.
Definitely get some rest in. Coming from zero recent training you will have a lot of freshness but I suspect you risk running straight into a brick wall of fatigue if you let that progression go too long. Doubly so after such a big week.
Do a proper test after you do a week or two of base training. Better to know the real answer rather than guessing.
It’s going to take 6-8 weeks to get back some good fitness. The detraining studies show that it takes twice the time off to get back to your peak so if you’ve been off for 3 months, figure 6 months for peak performance.
FWIW, I recent took 8 months off but stayed fit with lifting, rowing, and running.
In one month my FTP went up 30 watts. In the 2nd month, my FTP went up 5 watts but I feel that my TTE is much better. But I’m already plateauing after 2 months and I’m 25 watts away from my peak. If my future gains are like 5 watts per month then it will have taken 8 months to get back to 100% after 8 months off.