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Collar Bone Rehab Plan for Mountain Bikers


Lynda Wallenfels

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6 Weeks

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Plan Description

Ouch! You did what many of us have done and broke your collar bone. This plan is your 6 week comeback to training outside again. Day One of the plan starts on the day you get the green light from your Doctor to ride the trainer. This is usually about 3 weeks after the break if it is mending on its own or 3 weeks after surgery if you have a plate and screws inserted.

I pulverized my collar bone in February 2007 into so many pieces my surgeon couldn't count them. I have my own titanium plate with seven screws.

This six week plan is on the trainer. After six weeks with the go-ahead from your Doctor training outside may begin again - yeah! At that point move on to another plan specific to your distance or category.

You can get a lot done and build up real fitness on the trainer if you spend the time wisely. Rules for this plan are: (1) You must have medical clearance to exercise on your trainer and (2) everything you do must be pain free. If things hurt, pause the plan or start over until your body is ready. If your collar bone is failing to heal, training will be fruitless and probably cause more harm than good. Fix your bones first, train second.

Visit the LW Coaching website to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
2:11 hrs 0:40 hrs
Bike x6
5:16 hrs 1:15 hrs
Strength x2
0:50 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 0:40 hrs
5:16 hrs 1:15 hrs
0:50 hrs 0:30 hrs

Training Load By Week

Lynda Wallenfels

LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

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