Returning to training after serious injuries

Last winter I finally decided enough was enough, I was going to train hard and start entering crits which has been a huge goal of mine for a long time. I spent months grinding out sessions on Zwift and TrainerRoad, dialing in my nutrition, watching my FTP slowly notch up. Then literally two days away from my first race I went out for a quick spin and a car left-crossed me on a descent.

I ended up with compound, comminuted fractures of my ulna and radius that required surgery, fractures in my face and skull, and a ton of soft tissue damage to my ribs, feet, and wrist. A few days in the hospital, two months off work, and a lot of rehab. I’m only just now starting to feel somewhat human again at about 10 weeks post-crash. PT is ongoing and it’ll probably be a few more months before my arm is back to full strength.

I am absolutely dying to get back on the trainer. The second my doc clears me to put weight on my arm, I am clipping in. What should my first few weeks back actually look like? My gut says to just keep it strictly Zone 2 for a while. I’ve gained weight and my fitness has totally tanked, so I know my metrics are going to look depressing, but I’m prepared to be kind to myself about it. I’m also a little concerned about how my brain will react (or panic) to returning to road riding, but we’ll cross that bridge when we get there.

If anyone else here has been unlucky enough to have their skeleton rearranged by a car, I’d love to hear about your recovery. What did your return to training look like and how did you handle the mental side of coming back?

I’ve taken spills from interactions with cars, but the only bone injuries I’ve had have been my own fault.

Either way, I know what it’s like to work back up to pedaling after some forced time off.

Rule #1 is always to follow your doctor’s guidance, so I’m happy to hear that you’re waiting to get the okay on weighting your arm. I’d also ask that doctor about their thoughts on endurance exercise as you recover.

I learned on my journey how significantly your nervous system can be impacted by big injuries, surgeries, etc. I found my HR to be wildly different from what it was pre-accident for quite a while, so keep that in mind, and try to spend some time honestly comparing HR to RPE to recalibrate, and always use the higher of the two to set your effort (if your HR is higher than you feel it should be, use HR to govern effort. If your RPE is higher than expected for your HR, use RPE). This helps ensure that you’re being gentle on your body and introducing extra stress slowly and sustainably.

I also didn’t realize how much extra nutrition your body consumes when it’s repairing itself after an injury. Bone injuries are especially needy, so do some research and talk to your doctor about diet and supplementation as you get back into training. Vitamin C, D, and K, as well as calcium, are really important here. Protein and overall calorie intake are also key things to focus on. Now isn’t the time to try to lose any weight you may have put on. That will come later when your body is ready. Right now, it’s trying to keep you alive, so focus on fueling your recovery as well as any extra work you’re doing on the bike.

Take it slow and be easy for a while!

Best of luck with everything. :crossed_fingers:

Oh man. My friend I have never had anything like this happen but I just wanted to say I’ll be following your progress if you feel like keeping us updated. To work so hard for something and then just have it scrubbed before you even have a chance at it, to say nothing of the physical comeback… :exploding_head::slightly_frowning_face:

For now I would just ignore any metrics for the time being. Don’t look at watts don’t look at heart rate don’t look at anything. Ease up on the structure and just ride. Just enjoy your legs spinning and remember how badly you would want to get back to where you are right now if somehow the crash had been far worse.

The time will pass anyway, you will find yourself picking up where you left off soon enough. Lean on the community here, lots of strength to be found in community.

:flexed_biceps:t3:

Thanks. I’m happy to update here if there’s interest. I’m sure another unlucky cyclist will find this thread helpful eventually :grinning_face_with_smiling_eyes:

The journey so far -

I don’t recall much about the crash. I was knocked out. I remember the moment I made impact with the car, the next thing I recall is being in the ambulance with gobs of coagulated blood in my beard and feeling very confused. The EMTs were dictating their observations of me, I remember hearing all the various wounds and deformities and not really reacting. Then they mentioned incontinence and I immediately felt embarassed and said “oh no.” I guess the mixture of concussion and fentanyl jabs made it so that I didn’t quite get the full picture of how injured I actually was until hours later. In a morbid way I think it was very “lucky” that I was knocked out for this. My arm was totally borked, flopping around on itself.

At the ER the doctors were terrified of compartment syndrome. They had to set the bones in a temporary cast right there to check the swelling pressure, and I don’t think I have ever screamed the F word so many times in my life (and for reference I sing in a heavy metal band). Thankfully no compartment syndrome. A few hours later I went into ORIF surgery to plate all the bone fragments back together.

I also had fractures in my temporal lobe, pterygoid plate, and left maxillary sinus which kept me on a liquid diet until my final morning. They also kept me in a neck brace because they thought I broke my C6 and also damaged my carotid canal. Two CT scans and an MRI later, it turned out to just be a bone spur. I was discharged after 3 days. They would have kept me for 4 or 5 but there was a shortage of trauma beds.

I live alone, so I stayed with my mother for a while I healed. Eating was painful and difficult for the first month. Ribs and left foot were moderately painful and made it difficult to get around. There was concern about a Lisfranc injury in my foot due to the mechanism of being launched out of clipped-in pedals, but no fracture or displacement was visible on xrays so the doctor told me to just take it easy on my feet for a while. I also immediately learned how difficult it is to do anything with only one good hand. You need a lot of help from others to get very basic things done. During this time I slept a lot, I probably averaged 10-12 hours a day for the entire month. I needed it and I was going to be out of work for a while so I took the sleep guilt free. I was in a lot of pain for the first month but tried to keep a positive mindset (“at least I can walk, talk, eat, I’m not dead, etc”). THC gummies helped too. I tried to avoid the pain pills from the hospital because the consipation was too brutal. The constipation from all the hospital opioids was really, really difficult. I didn’t feel “normal” in that regard for about 3 weeks.

After about a month I felt well enough to return home. Things have been difficult, but gradually improving. I have been in PT for about a month now and I am seeing better motion and strength each week.

At this point my feet, arm and head all feel much better. My ribs still hurt but I know that’s an injury that can take forever to heal so I’m not too worried. In the last two or three weeks, I’ve regained some independence, I can tie my shoes, wash my hair, turn doorknobs etc with my hand, but it’s going to be another two-ish months before I can do anything intense with it again.

There is legal action ongoing. In addition to all the injuries, suffering and forced-time-off, my brand new Tarmac SL8 also got destroyed, and all of my kit was sheared off in the ambulance, so that’s all toast as well (including bike shoes, the EMTs couldn’t figure out the boas). I’m eager to get this stuff replaced but I probably won’t see a settlement until next year.

My next ortho followup is in two weeks, which will put me about 12 weeks out from the crash. Hoping to see full union of my arm bones on the xray and to get the green light to hop back on the trainer.

What you went through sounds absolutely brutal — compound comminuted fractures plus skull and facial fractures is a serious polytrauma event, not just a bad crash. The fact that you’re thinking clearly about your return to training at 10 weeks is actually a good sign neurologically.

A few things worth knowing from a medical standpoint that might help frame your expectations:

Your body’s healing hierarchy right now is not negotiable. Bone repair, particularly comminuted fractures that required surgical fixation, is an extraordinarily energy-intensive process. Your body is pulling calcium, phosphorus, and protein resources away from everything else — including the physiological systems that support aerobic performance. This is a big part of why your fitness has tanked beyond what detraining alone would explain. It is not just deconditioning. Your body has been running a massive internal construction project for ten weeks.

Eddie’s point about HR and RPE is exactly right and worth taking seriously. Post-trauma autonomic dysregulation is real and underappreciated. Your sympathetic nervous system has been in an elevated state since the crash and it does not simply reset when you feel better subjectively. Treat your HR monitor as gospel for the first several weeks back regardless of how easy the effort feels.

Your instinct toward Zone 2 is correct. I would add one thing — keep sessions short before you extend them. Thirty minutes of honest Zone 2 is more appropriate than ninety minutes in the first weeks back, not because of your cardiovascular capacity but because your body’s recovery resources are still being split between the bike and bone healing.

On the mental side — what you are describing about anticipating panic on the road is called post-traumatic hypervigilance and it is completely normal after a collision. Give yourself full permission to not ride roads until you feel genuinely ready. The trainer removes that variable entirely and there is absolutely no shame in staying indoors for months longer than you think you need to. Your nervous system went through something real and it gets a vote.

Wishing you a solid recovery. The fitness will come back faster than you expect once your body finishes what it started.

Man what an odyssey! Its amazing that you’re here just wanting to get back on the bike. That’s a good sign. It can be a dangerous game out there on the roads which is probably mostly why I lean towards gravel. I hate cars. I also have learned to just love the trainer which I realize is, to some, a crazy thing to say. But I really do, I love it. Its meditative and I can build my fitness and turn off my brain without any risk to life or limb. I think that’s for sure your path back, in the safety of your home.

If I were you I would INDULGE in the easy spinning. Somewhere down the road you’ll be sucking wind trying to get through another VO2 session and wishing for those wonderful days when the doctor insisted you stay in Zone 1. Revel in it! Enjoy the therapeutic nature of it and just have a lovely spin every day. A good time to get your pedal stroke dialed in while you wait for your body to ready itself for real hard work at the top end. Enjoy building a nice W I D E base for now.

Update for anyone curious. I have returned to the trainer this week and did some light riding in Zwift. I’m still wary to put much bodyweight through my injured arm, but I seem to be tolerating the activity well. My estimated FTP has dropped about 31% since getting injured 3 months ago. Ouch! If TR’s prediction is to be believed, I’m looking at 1.5 months of consistent training to get back to my previous FTP. This also tracks with the other figures I’ve seen of needing 50% of your time off in training in order to rebuild fitness.

1.5 months?! Is that a typo, as I’d have thought more like 6-12 months.

FWIW I’m also recovering from a serious injury: 6 months ago I shattered a femoral head, requiring a total hip replacement, and also damaged my abductors in the crash so major rehab required… I’m still working hard at returning to walking vaguely normally, and have a long way yet to go on that front, never mind bike fitness…

My TR-estimated FTP bottomed out at around 65% of my former number and it’s currently at ~70% off of 2-3x 30-45 min Z2 turbo sessions per week. My guesstimate is that it’d take me 18 months from here to reach my former number, if I could even manage it, since I’m also battling middle age decline :grinning_face:.

As per @naumanahmad’s comment above, best to recognise how taxing it is on your body to heal and recover from serious injuries like this, so be sure you cut yourself plenty of slack, listen to your body and avoid becoming focused on numbers and rigid timeframes. Channeling your inner Stoic might be helpful, in terms of recognising there’s a lot you cannot control in your recovery journey, accepting this and going with the flow.

I’m not intending to sound overly negative here, so apols if it does, but I think it’s good to be realistic about how long the journey might be. Then find a way to lean into this and find ways to “appreciate” the journey as much as you’re able to. Life’s one giant learning exercise after all, even if we don’t always want the lessons it may throw at us.

Good luck!

I had the same thought. My experience has been more the reverse correlation: that your total time off represents 50% of the total time needed to get back.

So if you’re off 3 months then its more like a 6 month road back

Don’t mean to be a downer about it - totally possible that some people recover faster - but I figured having reasonable expectations is better than being continually frustrated and just blaming it in the AI.

Maybe I misunderstood it backwards then. Either way, the trajectory is upwards one way or another we’ll see what happens. Will update!