Cycling UK Forum

September 2015 - fantastic - a leisurely and very circuitous Lejog and I feel really fit.
October - back to work and within 3 days I feel rotten - variously diagnosed a bladder infection, virus, pneumonia and in the end - whooping cough. 2 months of feeling really low. Try to cycle to the station and back and call for a lift.
Beginning of December - start to feel human again and break my ankle.
Now - have done a bit but feel unhappy about risking it on ice and potentially rebreaking ankle - but also lacking confidence and stamina -any advice for getting back in shape?

Either don't ride until the ice has melted (late in the days, not at all some days) or fit spiked tyres.

I'd start gentle and slowly build back up. On your own until you feel able to ride for an hour or so, then find a freewheeling group if there is one and build up the distance.

Don't rush!
At this time of the year - why not give yourself another two or three weeks before making a serious attempt to resume cycling?
If you feel like it one sunny afternoon that's fine! but otherwise - Well, end of the month it'll likely be that much warmer, which isn't a bad thing when persuading the joints and muscles to get going. The body works hard when working in the cold.
Regular walks or swimming would be a good way to build up to the big day, loosening things up and strengthening that ankle. When you do decide to start, don't force yourself. Listen to what your body is telling you and allow your pace and stamina to develop at a comfortable rate. Most of the stuff you might have read about getting fit quick, for the summer or whatever, is aimed at people who are not in recovery mode. Set your own targets. If you want to progress, you will!

DaveP wrote:At this time of the year - why not give yourself another two or three weeks before making a serious attempt to resume cycling?

Why doesn't anyone give themselves another two or three weeks before getting off the couch?

Take it gentle, listen to your body indeed, but there's no time like the present.

If you are worried about ice, try googling your local council's winter gritting route, and use that to plan rides that will be safer even if it is icy. They grit mostly main roads, but my local council grits country bus routes which include some lightly-trafficked country lanes, so I can get out even when there's a risk of ice. I rode right through the bad winter we had 3-4 years ago, managing to commute and get out most weekends.

I would suggest you try to have an aim, it doesn't need to be anywhere near the scale of last year, just a nice short achievable tour maybe with something nice at the end like a concert or festival or an organised but not too strenuous cycling holiday. You will probably feel rubbish to begin with but having been fit, you should ride yourself fit in a shorter time than someone starting from scratch. It shouldn't be long before the ice is gone so I would wait until then.

Really appreciate the advice.
Swimming - well yes I decided to swim as I couldn't do anything else and not having swum for 20 odd years found I was with the old ladies who swim without getting their perms wet and they were going far faster than me - so I am now having swimming lessons. Different muscles - makes your shoulders ache. So yes - I think a break for a few weeks is called for - and the next tour is on the planning stage for September. Dover- Cape Wrath. The other diagonal - again very leisurely and a lot of interesting detours. Good idea about gritting. What are spiked tyres? Sort of crampons on wheels?

Perhaps not quite as "toothy"... http://www.sjscycles.co.uk/winter-tyres-dept207_pg1/
I'm afraid I'm not quite dedicated enough to need 'em, myself!
Sounds like a good trip - and you have loads of time to prepare yourself for September. Upper body strength will help!

They're not for everyone, but you can also try a spinning class, or using a turbo trainer. When my children were small, and I wasn't able to ride my bike as much, I sometimes used a trainer after the kids went to bed.

If you are not happy and confident to cycle when there is a risk of ice, then do not do it. You will be tense and thus increase the risk of to yourself.
With the way the weather is at the moment you should not have many icy days to think of. Beware of riding out in the cold air after your lung problems, be sure they have gone before you take deep breaths of cold air. A Buff or scarf over the mouth and nose may help but a lot of people do not get on with this approach.

You need to start slow, a few weeks lost to recovery just might avoid months of delay if the problems flare up again.

Then find a nice place to ride to, café shop or anything and start from there going regularly. Over time find a different route trying to include hills.
It does not really matter how far to begin with just a distance you can manage without nearly killing yourself, just go regularly then build up from there.