Training after a 3 week Injury Recovery | 80/20 Endurance

Training after a 3 week Injury Recovery

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  • #12803

    Hi all. I’m not sure if this is the best place to post this, so let me know if I need to post somewhere else.

    Due to a cycling accident a week before my June IM 70.3 race, I had to miss my race and defer until next year. It’s been about three weeks now of zero training. I’m able to run and cycle now, but I can’t swim just yet (hand scabs). How should I ramp up my training to plan for a 70.3 in September? I’m sure that I’ve lost fitness, I just don’t know how much.

    I looked at re-adding my 80/20 plan in my Training Peaks account so that I complete the plan based on the September 70.3 race date, but that has a “start date” of May 2nd which is more than a month and a half into the plan as of today.

    I know that I shouldn’t go from 0 to 100% training. I’m just trying to figure how to ramp up into the appropriate week of training for a September 70.3.

    Matt Fitzgerald

    Sorry to hear about your accident. Various versions of this basic question are among the most commonly asked questions in this space. Each case is unique, though, and here’s what I recommend in your case:

    Go ahead and reload your plan with an end date that coincides with your September 70.2.

    Ignore the first week and start instead with a week of mostly Zone 2 rides and runs that includes one speed-play type of workout and one longer type of workout in each discipline. Nothing too aggressive–the purpose of these sessions is to ease back into the flow of training and assess your fitness.

    Once you have this assessment, you can start to build a bridge back toward the training prescribed in the plan. This entails looking at the schedule and dialing back each workout to meet you where you’re at. After 4-6 weeks, barring any setbacks, you should be able to merge back into the plan and complete it as written.

    Take the same approach with swimming.


    Thanks for your input, Matt! I look forward to getting back into training based on your suggestions.

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