I am a Coaching Subscription customer on the 16wk Weights & Base plan. Was due to start the Strength phase of weights this week (on Monday, 2 days ago) but I had a nasty crash on my MTB on Sunday morning. Over the bars and head first into a tree, fair bit of concussion and some expected cuts and bruises. The worst part is I’ve sprained my lower back - it literally feels the same as when I put it out deadlifting too heavy without proper form. 3 days on and I can still barely walk, sleeping terribly, maxing out on home painkillers etc. Just twinges super painfully when I bend forward.
I haven’t done any exercise since Sunday morning and I’m losing my mind. Clearly I am going to have to push the rest of the weights plan back a little, but my question is what should I do in the meantime? I feel like I can sit on my turbo and ride reasonably ok without pain, to a point (i.e. no sprints, high torque work etc). Is it worth just trying to bank a few hours of easy riding for the rest of this week to try and maintain a little? Or should I write the week off completely and keep horizontal?
@Jake knows my plans and timing - basically I have a target gran fondo end of May, with no major races planned before then (and it’s reasonably likely to be cancelled anyway, though I’m keeping it as a goal for now). So while I want to keep momentum, my head says I do have a long way to go before race day and maybe a week off the bike completely won’t do me any harm.
As of today:
TSS @ 71
TSB @ 11
ATL @ 66
Target high 90s by late May.
I think I know what’s sensible but would really appreciate the confirmation and validation! Thanks guys.