I’m writing this from my hospital bed in a Major Trauma Centre. On Saturday afternoon I (evidently, see above) ballsed up when riding a trail I’ve ridden hundreds of times before (up at Black Rocks, Derbyshire, UK).
The good news is that my limbs, skeleton, and brain are good. On the downside I have a grade 3 liver laceration, an adrenal haematoma, a small splenic laceration, and pulmonary contusions. Unsurprisingly, I’ve lost a fair quantity of blood (my haemoglobin fell to 87g/L - I imagine it was probably about 135 pre-injury).
I’ve been lucky to avoid an operation or the need for a blood transfusion.
Now, I emphasise I am not seeking medical advice here (as it happens I’m a doctor myself - and since I’m not a complete idiot, I’m taking medical advice from the people looking after me, not trying to freestyle it based what I think I know or the internet).
I know I can’t ride a real bike for at least a month - probably more - but I should be able to get back on the trainer in a few weeks. I’m painfully aware that I have insufficient oxygen carrying capacity… walking down the corridor gives me a pretty good simulation of being at 8,000m altitude.
My last week’s FTP of 248 (3.2 w/kg) is clearly a fantasy at this stage. I am now as weak as a kitten.
What wisdom/tips/experience do any of you have of recovering fitness after an injury/illness like this.
It depends on the severity of the trauma and how much fitness you had going into it.
I’ve had two traumas – a Lefort II fracture to my face as a result of getting out of bed too quickly and passing out, and getting nailed by a car in Germany (broken acromion, concussion, torn knee capsule, separated shoulder). Neither of these were as severe as yours, obviously. With the Lefort fracture, I had a two week wait before surgery and then two weeks after surgery to let the bones start to set before the Dr. let me back on the rollers. Pre-injury fitness came back after about three months (and better, since I lost 5 kilos from not being able to eat solid food for a while – not a great strategy, but it works). Getting hit put me off the bike for two months, and then it took another two months for my knee to take more than zone 2. Full fitness came back after six months.
Start slowwwwwly. Honor recovery – that’s really the most important thing. Piling on more load will interfere with the long-term healing process, and if it’s slowing your healing it’s also more than you can really adapt to, so it’s not making you any stronger.
With what you’ve gone through, give it a year and see what happens. Good luck!
N of 1, obviously. December 30, 2024, slipped on ice with ski boots over my shoulder. 9 rib fractures, vertebral process fx, small liver lac, 1500 cc pneumohemothorax–no tx, had a VATS (also an physician, 63 yo). 10 day hospital stay. Tried to walk as much as possible in the hospital (I would joke with the staff that I had the KOM for the local cardiac unit)
2 weeks after started walking for 30 minutes on a treadmill. Had some residual pulmonary effusion that took another few weeks to clear, but had greenlight to do indoor stuff.
Started on trainer at 3 weeks, 30 minutes almost every day, building up to an hour over a couple of weeks (still maxed out HR), mixed in with short walks. AI FTP went from 255 mid December to 237 in early February (1st time I’d rechecked), started a new plan for CX season mid-February, gradually added more volume. FTP this week 255 as the season’s about to start, just 5 watts below same time last year, with a higher CTL.
I didn’t have the same degree of anemia you have, and was lucky that the rib pain wasn’t really a problem on the trainer. What worked was doing something as soon as possible, spending some time building back up with easy volume, and then just trying to remind myself how lucky I was that even the prospect of riding again, let alone racing, was still a prospect.
Never had that serious of an injury, but from the one’s that I have had.
Treat your rehab as if it was your training plan. Attack it with the same zest and vigor that you would your interval sessions.
Beyond that, I started adding in time taking walks first. It is nice to get outside and clear your head. Then when you can manage it, start adding in time on trainer. I wouldn’t be worried about your ftp at all during this time. My first trainer rides were just to get some motion in and remember what it feels like. Was burning much more calories on my walks than from the 15 minute spins I started with. That will come soon enough.
I sort of knew that slow, slow, slow, would be the way but nice to have it confirmed.
I know there are no shortcuts or magic potions (because science).
Cheers, and take care out there. It’s not always the gnarliest stuff that gets you. I suspect complacency and contempt for the familiar are every bit as hazardous as a tricky new trail…
