I’ve been off the bike for a couple of years now, before that, I was racing mainly crits and a little bit of road/TT. But now, I am determined to get riding again, and have signed up to a 40km TT event in a year’s time.
After a bike fit by my physio (he specialises in cycling), I have started to ride my bike gently for a couple of weeks now, then slowly ramping up the intensity but found my hip and knees can’t keep up with the intensity and cause me pain whenever I try to ramp it up.
I planned to go through the three stages of training starting this week, but looking at the workouts, I don’t think I’m ready. After speaking with my physio, he suggested to spin easy over the weekend for no more than 60 min a session for the next couple months until my body is ready to take on something a bit more.
My question is, are there any plans suitable for someone to condition their body, ready to take on more serious base endurance (stage 1) plans? A plan that is like for a hypothetical “pre-base” stage?