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Turbo Trainer hip rehab advice needed

by ianking
Thu, Dec 21, 2017 13:32
13

I'm 3 months into rehab for a fractured hip, now walking a few miles a day but with a stick. I used to do 150 to 200 miles a week and never used a turbo trainer as I was lucky enough to be able to choose what time of day I went out on the bike. I bought a second hand one with a fluid resistance and find I can only last 15 mins or so before the sweat is dripping off me. What gearing do you recommend? Should I vary it? I've been using the big ring and middle cog on the cassette as this feels about right but I see friends on Strava doing an hour at a time. Where am I going wrong? (or have I just lost a spectacular amount of fitness?) How do you not make it mind numbingly boring?

 

If you're new please join in and if you have questions pop them below and the forum regulars will answer as best we can.

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13 comments

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paultoni | 6 years ago
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I spent long time in rehab:

https://stadtlandreha.ch/de/

 

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ianking | 6 years ago
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Well I was back on the bike after 12 weeks - much easier than walking. Average speed is down a bit but improving. I'm a bit more cautious these days. Plans for a long european trip this Summer. Hated the turbo but it did the job. Thanks for all the advice chaps. 

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ianking | 6 years ago
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Thanks for all the advice guys - extremely useful.

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rowes | 6 years ago
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Take it easy, I wasn't allowed back on the bike for 4 1/2 months after my 1st hip break, even on the turbo.   Frustratingly I'm 6 days into my 2nd hip break!  

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ianking replied to rowes | 6 years ago
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rowes wrote:

Take it easy, I wasn't allowed back on the bike for 4 1/2 months after my 1st hip break, even on the turbo.   Frustratingly I'm 6 days into my 2nd hip break!  

You've got me worried now . Same hip?

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rowes replied to ianking | 6 years ago
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ianking wrote:

rowes wrote:

Take it easy, I wasn't allowed back on the bike for 4 1/2 months after my 1st hip break, even on the turbo.   Frustratingly I'm 6 days into my 2nd hip break!  

You've got me worried now . Same hip?

No the opposite one, 18 months later! Can't believe my bad luck. May take up knitting instead.

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beezus fufoon | 6 years ago
1 like

big ring and middle cog sounds like quite a high gear to be honest, depending on the actual number of teeth

I would try starting off in a lower gear and get your legs spinning, work your way gradually through the gears and end up in the big ring + middle cog after about 20 minutes if you're looking to work on leg strength

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philhubbard | 6 years ago
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Would be good to mention with fluid resistance the faster you pedal the more the resistance ramps up so it may be better than you to get a magnetic/smart turbo so you can lighten the load to get your legs spinning.

 

I'd reckon music, podcasts or tele whilst on the turbo. The Col Collective is good if you want something to zone out too which is cycling related, also the CyclingTips podcast can be good from time to time!

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nadsta | 6 years ago
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Take it very easy. You’re used to quite a high training load at 200 miles a week. An hour on a turbo feels like 2 on the road. There’s no respite. Adjust your expectations, get comfortable on the bike by raising the stack height a little (without wind resistance taking weight off your upper body it feels like you’ve got more weight over the front). Measure your progress and be patient, your previous fitness will return quite easily  but it’ll take a while to build your legs up again.  For me, Zwift totally transformed indoor training.  The racing is great - and safe! 

GWS

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andyp | 6 years ago
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Just make sure you take it easy. Form over fitness when recovering from something like this. Fitness will recover but in the meantime you can do yourself some damage trying to concentrate on force/effort...reinforcing imbalances etc.

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davel | 6 years ago
1 like

You've got to get the air moving around you, so a fan is a must (though my set-up is in my garage so I sometimes don't bother with a fan when it's seriously cold).

It is boring - can be as tiring mentally as physically. But the flipside is you're not at the mercy of traffic, wind, lights or terrain, and you're not distracted by handling, so it's all about fitness and you can make every second exactly what you need. Tailor it accordingly and you don't need to go at it for hours. Most of my sessions are around an hour, apart from HIIT - they're about 30 mins including warm-up and cool-down.

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CXR94Di2 replied to davel | 6 years ago
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davel wrote:

You've got to get the air moving around you, so a fan is a must (though my set-up is in my garage so I sometimes don't bother with a fan when it's seriously cold). It is boring - can be as tiring mentally as physically. But the flipside is you're not at the mercy of traffic, wind, lights or terrain, and you're not distracted by handling, so it's all about fitness and you can make every second exactly what you need. Tailor it accordingly and you don't need to go at it for hours. Most of my sessions are around an hour, apart from HIIT - they're about 30 mins including warm-up and cool-down.

 

Just to add a comment about the fan, you can get remote power switches(Amazon), so once you're fully warmed up even in cold garages, 1  you then switch on the fan with remote.  

I agree probaby most of my rides are 45-60 mins, but I do an endurance ride once a week of 60miles(3 hours)

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CXR94Di2 | 6 years ago
3 likes

I got into turbo training after a serious accident(my fault) and spent 16 weeks off my feet.  You lose a fair bit of fitness. Its the atrophy that is worse, one leg and calf were like a wobbly spindlely twig.

A Smart trainer is so much better with variable resistance,erg mode and accurate power meter- mine is a Wahoo Kickr. Get a fan-a big one, you sweat buckets. I use two fans, one is an industrial 36" fan- this my fan-https://flubit.com/shop/p/FL7L7OLWZ?utm_source=Google&utm_medium=shoppin...

 

overkill, yes but Im cool in the height of summer in a conservatory

 

( most of my mates use an 18" stand mount version)

https://www.manomano.co.uk/pedestal-fan-3044?model_id=2808597&referer_id...

  Get a towel or two and cover handlebars and steerer.  Indoor training can be once done with sufficient effort  is more intense than road riding.

I would say for a few weeks just ride and be comfortable.  To stave off boredom use platforms like Zwift, BigringVR. 

Join in the social low intensity rides on Zwift-category D, Zsun do a number.  Use Zwiftpower.com or Zwift link(mobile phone app) to select an upcoming ride.  The rides are every 20 mins or so throughout the 24 hour period, so there is always something.

BigringVR is HD quality of some of the famous routes from around the world and is expanding its catalogue rapidly.

Once your fitness starts to come back, up the intensity and move up the categories to get a thorough workout.

Both platforms are subscription.

I just fell in love with indoor training and do most of my riding throughout the year indoors.  I go outside spring/summer for European tours and club rides, but then mid week ride 3-4 times training.  I come off the road in late September and venture out March.   I also use Trainer-Road for structured workouts.

My fitness is fully back and I'm actually fitter than the few years when I spent riding outside.

Good luck with your recovery

 

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