Hi Guys - I’d love some feedback and any advice on how to comeback after an injury and subsequent surgery. Here’s the quick and dirty:
Finished SweetSpot 3 in August and tested with a new FTP of 320. Took a week off prior to starting SP4 and went to Tahoe with the family. Had a mountain bike accident in Tahoe and separated my shoulder. Was in surgery a week later and I am now finally 10 weeks post surgery and had my first road ride this past weekend. Took slow and easy. During my recovery from surgery, I would get on my trainer and spin my legs seated upright. Arm was in a sling. I have not been able to weight train for obvious reasons but I have been doing bodyweight squats 3x / week and other lower body exercises. Needless to say I am frustrated at what is a major set back. I am now at a phase where I can slowly start introducing weight training back in to my routing but light to start and then build. My question for you is this: which of your preset training program sequences would you advise I start with and progress with now given the time of year (winter) and my situation so that I can build back to my 320 FTP? How would you advise I incorporate weights of some type as well given my limitations as I regain use of my arm/ shoulder.
Thank you for the great training. Dino