I got ill 3 weeks ago, fever seemed to last only a day, then I slowly started endurance riding again, hr was higher than usual but felt ok, 4 days after I got really sick. 3 days of high fever, throat hurt like hell. Then I stopped for 10 days, did nothing whatsoever. Today first time on the bike, hr 25 higher than usual. Tried intervals, no way. Then did Dans, felt “easy” on my legs but my hr was high as hell. (145 average but it was supposed to 115 on that workout)
What’s your reccomendation? Did I just lose all the work I’ve done in the last year? Or is my hr going to get back to normal in a month or so? Should I only do very easy endurance rides?
I was doing 4 rides per week for almost 2 years without any pause, and 3 running sessions and 1-2 swim sessions. I averaged around 12-13 hours of endurance training over the last 2 years and my gains were substantial. This is the first time I feel this bad after an illness (and I did get ill several times during those 2 years obviously, but never this bad).
Did I just lose all the work I’ve done in the last year?
No.
Or is my hr going to get back to normal in a month or so?
Yes.
When I’ve come back after a long break, I’ve found completely ditching all biometrics for a while to be helpful - no HR no power. That way you don’t ruminate on comparing where you are to where you were.
Then I just ride for a time goal each week, including one long ride, with the goal of hitting the same weekly time I was doing before the break.
On those rides I just ride however I feel like. In practice this is anywhere from like 0.5 to 0.8 depending on the day. If I’m not ready to hit the same weekly volume yet due to fatigue… then I try again next week.
When I find myself “playing” on my rides (racing cars, trying to go hard on a segment of road, etc) is when I know it’s time to start adding proper intervals back in. This is kind of personal though so YMMV.
Ive just been through this exact scenario in the last 2 months. Focus on having fun on the bike for a couple of weeks and youll get back to normal fast.
I usually go with the equation of time off*2 to get back. So three weeks off will need six weeks to get back. Probably less, but don’t feel stressed. And intervals the first thing after three weeks off with illness, just don’t. Ease into it, expect a high heart rate and try to don’t compare yourself pre illness. Look at how you are slowly improving now instead. Don’t chase your previous ftp, Strava segments or anything like that, it’s just gonna make you tired and left with poor self esteem.
Be nice to yourself and your body
Be patient and “hurry slowly”
Be consistent
Enjoy the process
I’m currently in the same boat as you are and it’s very frustrating.
I was ill for a week in may. Just did some easier endurance rides, HR was also 20/30bpm higher than normal. After a week it returned to normal. You don’t lose all fitness. It will come back quickly
Some updates. I have done 5 endurance workouts this week. The last one 90 minutes, but still not upper and of Z2. It felt ok RPE wise. I mean I could have gone 3 hours easily. HR still 10-11 higher than usual though. But it did drop from an 25+ to 10-11 higher than usual at least in a week. I’m going to do one more week of endurance rides only. Let’s see what happens.